Skill/Strength:
Every 3 min for 6 Rounds
Back Squat 1×5 at 70% 1RM
Back Squat 1×4 at 75% 1RM
Back Squat 1×3 at 80% 1RM
Back Squat 1×2 at 85% 1RM
Back Squat 1×1 at 90% 1RM
Metcon:
22-16-10-4
Alt. DB Hang Clean and Jerks 50/35lbs
Burpees Over Dumbbell
12 min cap
Accessory Work:
EMOM Starting at 10/9 Bike Cals, increasing by 1 cal per round until you’re unable to complete.
-Reset bike each round
Mobility:
3 min quad smash per side
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Andrew Schwoerer
7:25, 40# db
225-295# BS. Accessory work - failed at 17 cal (took me 1:01)
15
0
Danielle Stelmach
7:12 Rx
Up to 155# BS (felt way better than they have in awhile… hip flexor finally healed 🤞🏼)
11
0
David Rueckl
8:42 35# Dumbbell
Squats to 225#
Showed up and moved forward 30’
Great way to start the week!
17
0
Kayla Wotachek
6:30, 25# db
BS up to 135#, happy to make an appearance after being MIA for a couple months 😆
10
0
Kim Davister
6:30
Kept my heart rate down!!! But I can’t bar math so I had to go back and hit a 235 BS after the WOD 😅
15
0
Maria Onaindia
✅
BS to 210#, Wednesdays workout up to 130# (saving that DB/burpee action for the hotel in St. Lucia), EMOM 12: 5-7 HSPU, 7 T2B, 12 cal bike w/kaylee and Steve
15
0
Megan Johnson
Another drop in at Undisputed Fitness in Santa Fe!
A whole lotta BS @ 120-145#. 9 minute AMRAP 9 DL @ 105#, 18 WB 10# to 10’. Got 5 rds+12 reps!
7
0
Sylvia Christensen
10 something. 210 BS
Used a 50# bc I knew burpees would be slow regardless
12
1
Theresa Rosenquist
8:31**
**Scl'd AF: #25 DB/ Bk-PU + 2x DR-SU 🤢
BS: 105-115-125-135-145.
14
0