Skill/Strength:
EMOM 12
1: 10 Box Jumps 30/24”
2: 10 Hand Release Pushups
3: 100m (1 lap) KB Farmer Carry
Metcon:
With a partner
8 Rounds
10 Synchro Jump Squats
10 Synchro Strict Press at 50% 1RM
15 Accumulated Bike Cals
(can also be done as 8 Rounds solo with a 8/7 cal bike)
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Joe Nygren
15:29
Did my second Spartan Deka today in Green Bay. A bit slower than the last time. Didn’t work on much cardio leading up to this one 🤷♂️
1
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Michael Schaut
18:42 Partner w/ 45# SP
Scaled EMOM - 24” Box / RX Pushups / 2 rounds with 70# KB (35 ea) and 2 rounds with 50# KB (25 ea)
3
0
Mike Tomaso
15:37 @ work with co-worker Tupper
EMOM 24” box and 50lbs DBs. Rds 1-4 65lbs SP Rds 5-8 45lbs SP
2
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Pauly VanderKelen
45 Degree Incline Bench Press: 4x20 with 55# dumbbells alternating with 4x12 BOBBR @ 155#
4x11 Strict GHD Sit-Ups with a 60# dumbbell on my chest alternating with 4x14 Chest Fly @ 55,60,65, and 67.5# / 15,15,10,5 Strict Bar Dips.
0
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