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Saturday, October 14, 2023

Bongo

Sylvia Christensen 4:13PM on Oct 8, 2023

Skill/Strength:
Establish Max Plank Hold on Elbows

Metcon:
20 minute EMOM, Alternating each minute
Minute 1: 4-7 Bar Muscle-Ups
Minute 2: 50ft Dual Dumbbell Suitcase Walking Lunge 50/35lb
Minute 3: 75 Double Unders
Minute 4: Rest

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Cody Stelmach
40 min EMOM
16 cal row - 15 GHDs - 14 cal bike - 16 Wall balls
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Devon Deda
First day back from being sick!
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Ian Wilson
Early morning workout with my lady!
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Pauly VanderKelen
Bench Press: 10 reps @ 135,165,185, and 205#
Close-Grip Bench Press: 10 reps @ 135# / BOBBR into hips: 4x12 @ 155# alternating with 4x12 Strict GHD Sit-Ups / 4x13 Chest Fly @ 50,55,60, and 65# / 3x10 Strict Bar Dips.
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