Skill/Strength:
Every 3 min for 4 Rounds
3 Pause Front Squats
-2 sec pause
-Start at 70% and add load each round
Metcon:
EMOM 15
1: Bike Up to 17/15 Cals
2: Rest
3: Up to 13 GHD Situps
4: Up to 6 Shuttle Runs
5: Rest
Accessory Work:
8 Rounds
8 Alt. Dumbbell Snatch 50/35lbs
8 Alt. Pistol Squats
Mobility:
3 min quad smash per side
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Cody Stelmach
FS up to 225# // 12 min EMOM: Min 1: 17 cal bike - Min 2: 13 GHDs - Min 3: 6 shuttles
10
0
David Rueckl
EMOM GHD to// the only scaling today!
FS up to 175#
Showed up and moved forward 30’
12
0
Heidi Jones
FS 65 - 95#
EMOM with mods (ski 10 cal, sit-ups with 15# hand weight, 6 banded strict pull-ups: 1 rnd with single blue and 2 rds with single red)
9
0
Sylvia Christensen
EMOM ✅
13 T2B instead of GHD. 145,155,160,170 FS (failed last rep 😢) push jerks 3 rounds— 5@135, 4@ 145, 3@155
7
0