Skill/Strength:
EMOM 9
1: 60 Double Unders
2: 120ft Farmer Carry (pick weight)
3: Max hang from pullup bar
Metcon:
Run 700m (2 laps outside)
10-8-6-4-2
Deadlift 225/155lbs
Burpee Box Overs 30/24”
Run 700m
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Alex Ebert
14:02 rx
Lower intensity today. Took it easy as calf felt good for first time in past few days. Calf did good and mobility is working. Felt tight after though
1
0
Erika Donaldson
Was not paying attention
Accidentally did 10,9,8,7,6. Oops! Rx though
Dubs all unbroken. 50# kettlebells 30-45 second hang
7
0
Pauly VanderKelen
3x20 Alternating Single Arm Shoulder Press with 35# Fatbells alternating with 3x12 Leg Extension @ 55#
3x12 Lat Pulldown @ 100# alternating with 3x12 Leg Curl @ 135# / 3x12 Close Grip Row alternating with 3x12 Lying Leg Raise with an empty Tri-Flexor on each foot / 3x12 45° Incline Arm Curl with 25# dumbbells alternating with 3x12 Tricep Rope Pushdown @ 50# / 3x12 Preacher Curl with 25# dumbbells alternating with 3x12 Overhead Tricep Extension with a 50# dumbbell.
0
0