Metcon:
For time
5 rounds
15 Toes to bar
12 Alternating Dumbbell Snatches 70/50lbs
9 Shuttle Runs (25ft down and back=1)
— Rest 3 mins —
2 rounds of
25 Toes to bars
25 Alternating Dumbbell Snatches 70/50lbs
25 Shuttle Runs
-40 min cap
-Scale T2B reps down if needed, because 125 is a lotty lot
-Scale DB weight to get done with the 12 reps in 1-2 sets
Accessory Work:
3 Rounds for Quality
:10 Low Ring Bottom Dip Hold+:10 Low Ring Support Hold
8R/8L Single Leg Side Box Negative Step Downs
Mobility:
1 min seal stretch
3 min lat smash per side
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David Rueckl
32:30
Green band pull with leg to JCup, 40# dumbell, RX shuttles and Rest.
Showed up and moved forward 30’
14
0
Jenny Wesolowski
28:37 or 47 (toes to around 2/3 up, 40# db)
Had a few drinks last night, recovery in the toilet from it and slow but steady on the run. Felt good to work out though. 12:45/13 ish
7
0
Joe Nygren
30:14
First 2 1/2 rounds t2b, knees as high as they’d go the remainder. 50# db
10
0
Kevin Hansen
30:31
Only walked 30 shuttle runs 🤦♂️ My knees and back do not like shuttle runs
15
0
Krystal Lowney
32:23 toes close, 35# DB
14:50/14:33 played around with walking for the beginning and end of the 25s, big fan! Calms the heart rate.
12
0
Megan Johnson
28:55, scaled
Still working through some wrist pain, so lighter DB at 25#, and did hanging leg raises for the first 5 rounds but switched to toes to j cup for the last 2 rounds!
13
0
Mel Sanders
in the B
3 rounds :
23 ghd, 10 walking lunges form/quality #15, 10 L-sit DB shoulder press #15
10
0
Pamela Gehl
5 T2B into last round at 40 minutes
Combination on single T2B and Toes to //
30# Dumbbell.
Accessory 60 ab rollouts
12
0