Skill/Strength:
Every 1:30 for 10 Rounds
3 Unbroken Deadlifts
-Start at 50% 1RM and add load each round
-Work to find a heavy 3RM for the day with minimal recovery between sets
Metcon:
AMRAP 10
6/5 Echo Bike Cals
1 Bar Muscle Up
-Add one BMU each round
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David Rueckl
Ice Bowl practice
Autumn,Erin, Kyle and myself worked on our rotation and timing. This is going to be something. I don't know what kind of something,but it will be Something.
But as I always say, I showed up and did my best, and thankfully I'm surrounded by good people that are willing to pick up my slack!
6
0
Joe Nygren
175#-275# deadlifts
Went chest to bar for metcon since they fell apart last week, got through 9 full rounds. Bike and 5 chest to bar on round 10
6
0
Pauly VanderKelen
DL: 10 reps @ 135,185,225,275, and 315#
4x10 Shrugs @ 245# / 3x8 Overhead Tricep Extension with a 110# barbell alternating with 4x16 Lying Leg Lifts and 3x8 Incline Arm Curl with 40# dumbbells / 3x8 Tricep V-Pushdown @ 85# alternating with 3x8 Preacher Curls with 40# dumbbells / 3x8 Hammer Curls with 30# dumbbells.
0
0
Sylvia Christensen
5 mile run
Strict pull ups, push-ups, core stuff. Finally got pullovers.. 7!
4
0
Theresa Rosenquist
Puppy Yoga w/ Maisy❣️
HomeWOD from 😈: 32:32. 50 of the 100 R4T: 1 Burp./2 A.Sq/3 Pushups(BK)/4 alt. Lunges 🥵. Hip & spine ROM & abs.
6
0