Skill/Strength:
EMOM 5
12/10 Echo Bike Cals
-Finish each set with 10+ seconds remaining
Metcon:
5 rounds for time of
9 Lateral Burpee Over Barbells
7 Deadlifts 205/145lbs
5 Power Cleans 205/145lbs
-Rest 1 min after each round
-Choose a weight that you can do Power Cleans unbroken, but hate it
Accessory Work:
Every 1:30 for 5 rounds complete
100m Run
Plank until next round
Mobility:
3 min hamstring smash per side
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Alex Ebert
11:59 @ 135. Major struggle bus today…
EMOM ✅. Tired, not into it today.. tomorrows another day!
16
0
David Rueckl
11:22
100# Showed up and moved forward 30’
EMOM about 35 seconds per round for 12 cal.
17
0
Erika Donaldson
The bike EMOM 11 cal, 10 cal then I died
10:12 85# barbell
53 ab rollouts for Pam's B-day!
18
0
Justin Bruehl
10:38
2nd workout Bike EMOM ✔️ then 500x25ft shuttles (2.367 miles). Got to 200 and it didn't feel good enough
16
0
Krystal Lowney
10:48 100# (at home)
Emom - 9-10 cals (probably not hard enough because I was at home). I felt my 75 GHDs on every movement today.👌🏻
16
0
Megan Johnson
10:06 @ 75#
Bike EMOM ✅ I was the 6:00-6:30 PM class today, got in on the Metcon with 5:30 class and biked after! 😅
9
0
Mike Cegelski
9:13 @ 155#
Completed Tuesday night
Super fun recovery day of mobility and sauna
14
0
Pamela Gehl
10:55 75# Bar
10 cals every round for bike emom.
Accessory done+53 ab roll outs.
19
0
Pauly VanderKelen
HBBS: 10 reps @ 135,185,235,275, and 315#
1 minute Bar Hang and 22 Knee Raises / 4x2 Standing Ab Roll-outs on a ~3 degree board (Barbell supported with 25# iron plates) alternating with 4x14 Wrist Curls with 35# dumbbells / 4x11 Calf Raise @ 195# alternating with 4x7 Lateral Raises with 30# dumbbells.
0
0
Theresa Rosenquist
11:30**
**scl'd AF: 👵🏻burpees (🐌)//#135 DL//#44 KBS. (
17
1
It was fun working out with you, T!