Thursday, November 30, 2023
Steenbok
Skill/Strength:
Every 2 min for 5 Rounds
Overhead Squat
1×8 at 65%
1×6 at 70%
1×6 at 75%
1×4 at 80%
1×4 at 85%
Metcon:
EMOM 20
1: Up to 15 Chest to bar Pullups
2: Up to 15 Lateral Box Jump Overs 24/20in
3: Dumbbell Farmer Carry, pick weight, 50ft
4: Up to 15/12 Echo Bike Calories
Accessory Work:
Every 1:30 for 5 Rounds
5 Strict Press
-Start at 50% and add load each round
Mobility:
3 min trap smash per side
3 min lat smash per side
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Alex Ebert
OHS up to 185#. EMOM ✅
C2B 10, 10, 8, 10. /// box 15’s throughout // 70lb DB/// 12 cal bike throughout.
5
0
Bradley Boockmeier
27-21-15-9. Cleans @ 135#. KB Swings @ 53#. DUs (100-75-50-25)
That was kinda tough.
7
1
You’re alive!
Danielle Stelmach
OHS up to 75#
EMOM: jumping C2B off 20in box, 15 box jump overs, 70# DB farmer carry, 12 cal bike
6
0
David Rueckl
Up to 65# overhead squat
Jumping chest to bars, 20” box jumps for 2.5 rounds then box step ups, 70# farmer carry, and 15 cal bike! Showed up and moved forward 30’
And had fun with Tia, Celena, Kyle, and Mueller
12
0
Grace Adler
✅
15 ring row, 16 lateral step over, 35# DB, 10 cal assault bike. OHS 45/55/60/65/70#
7
0
Ian Wilson
Fun with old friends and new friends
OHS - up to 155# / stayed safe for workout - done!
12
0
Jordan Teague
OHS up to 85#
Averaged 12 Ring Rows, all 16" box for jumps, 70# DB, 12 cals on bike.
0
0
Justin Bruehl
155×8/200×6/225x6/252x4/287x1
Ski erg 15 cal/100lbx100 ft carries/5-6strict weighted pull ups(25lb)
11
0
Megan Johnson
Another drop in at Black Hills CF!
Strength: 4 rds supersets of 6 seated DB press and DB upright row (15-20 lbs).
Metcon: 5 rounds, w/ 300m row before each rd- 26# KB swings (5/10/15/20/25), single unders (30/60/90/120/150), knee pushups (5/10/15/20/25). 19:49!
13
0
Mel's Husband
kept er' moovin'
is there a worse movement for wrists than oh squats? didn't feel great today
5
0
Theresa Rosenquist
All the things✅✅✅
BS vs. OHS: 65/85/95/105/115 (knee ok😃!), EMOM: 15 ==RR/15 Lat BSO 16-20”/#35s KB/9/10/11/10/11 Cals. BikeErg pre&post, Chat & ROM.
8
0