Skill/Strength:
EMOM 12
1: 15/12 Cal Bike
2: 5 Overhead Squat at 50%
3: 12 Chest to Bar Pullups
4: Rest
Metcon:
For Time
50 Double Unders
10 Alt. Dumbbell Snatch 50/35lbs
100 Double Unders
20 Alt. DB Snatch
200 Double Unders
40 Alt. DB Snatch
12 min cap
Accessory Work:
3 Rounds for quality
10 GH Raises
10 Slow Perfect Ring Rows
Mobility:
2 min delt smash per side
2 min calf/achilles smash per side
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David Rueckl
9:58
Scaled, single unders 50#dumbell
EMOM 15 cal,ring rows, and 100# front squats.
Showed up and moved forward 30’
Thank you Justin for the extra coaching on the Accessory workout at the end with Kyle.
11
0
Erika Donaldson
10:45 15# being kind to my elbow
EMOM 9,9,12 cal 65# OHS 5C2B
40 ab roll outs
shoveling snow accessory
0
0
Joe Nygren
6:10
S/U, 40#db. Only went 70# on OHS but learned a bit more on them and feel good about going heavier!
8
0
Pamela Gehl
Capped, 130 DU's out of the 200 round. 25# DB
Emom - 12 cal bike/Overhead squat 35# and jumping from box chest to bar. 40 ab roll outs. No Accessory work today, my buddy left me!
13
0
Pauly VanderKelen
HBBS: 10 reps @ 135,185,235,275, and 325# PR!
1 minute Bar Hang and 23 Knee Raises / 4x3 Standing Ab Roll-outs on a ~3 degree board (Barbell supported with 25# iron plates) alternating with 4x15 Wrist Curls with 35# dumbbells / 4x8 Lateral Raises with 30# dumbbells.
0
0
Theresa Rosenquist
7:23*//EMOM✅✅✅
**Scl'd AF: HR-SU//#25 DBSn(L)&DBCln(R), EMOM:9/11/12🤢//#32 KB-FS//=RR=
150 Cals BikeErg & Mega mobility pre.
9
0