Skill/Strength:
Every 3 min for 5 Rounds
Front Squat 1×6 at 70% 1RM
Front Squat 2×5 at 75% 1RM
Front Squat 2×4 at 80% 1RM
Metcon:
Mossdeep (Retest 11/23/21)
3 Rounds
20 Wallballs 20/14lbs
60 ft. Single Arm OH Walking Lunge 50/35lbs
20 Alt. DB Snatches 50/35lbs
Accessory Work:
12 min partner AMRAP
7 Bar Facing Burpees
6/4 Assault Bike Calories
5 Power Clean & Jerks 185/135lbs
-Complete full round, then switch with partner
Mobility:
3 min glute smash per side
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Cody Stelmach
8:05 rx (1:37 faster π€πΌ) // 225# front squats
The front squats first are not very niiiiiiiiiiice
9
0
David Rueckl
11:04 scaled
Front squat up to 145#
35# dumbbell snatch
20# dumbbell lunge
20# wall ball
Showed up and moved forward another 30β in my marathon today.
4
0
Justin Peterson
7:14. Like 20 seconds slower than last time because my wife was scaring me the whole time.
Front squats 245/265/285lbs
1
0
Maria Onaindia
7:38 Rx
FS up to 145#, accessories with my invisible friend who finished rounds at exactly the same time as me (used 95# bar to practice cycling) got 4 rds
3
0
Theresa Rosenquist
HomeWOD
Just some basicsβ¦3x 4Quality: GobSq@#35KBx15/Pause GHHE x10/GHSU x10/R-Push-ups x10/BulgSplSq x10 ea. & 100 Cals on SpinBike.
4
0