Metcon:
4 Rounds
15/12 Calorie Echo Bike
20 DB Step Ups 1×50/35lbs (held however) 20”
30 Wall Balls 20/14lbs
15/12 Calorie Echo Bike
-Rest 3 min between rounds
-With a 3 min rest between rounds, ATTACK the work each round
-Each round has a 7 min cap
Accessory Work:
2 Rounds through
8 Bench Press at 60% + 8 Strict Pull Up
6 Bench Press at 70%+ 6 Strict Pull Up
4 Bench Press at 80% + 4 Strict Pull Up
-2 Min Rest between each set
-Add 5% to barbell weight second time through
Mobility:
3 min quad smash per side
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Andrew Schwoerer
27:26 RX (4:19/4:30/4:52/4:45)
Accessory work - Bench press only with stretching
16
0
Cody Stelmach
Total time: 23:47 (3:07/3:46/4:07/3:47) rx
Unbroken DB (all rounds) and WB in rounds 1,2,4 ~Rd. 3 - WB 18-12 // Mondays Sq. snatches: 150-185#
21
0
Danielle Stelmach
16:00 Saturday’s Metcon modified (up north)
Burpees no pull up , air squats, 35# goblet squats for wall balls, 35# DB HPC for pistols.
12
0
Erika Donaldson
34:52
Wanted to quit during round 1.
22
3
James Mueller
6:02/6:28/6:23/6:03 total 33:56 🤢☠️ subbed wall balls with 75lb thrusters bad shoulder
20
1
Bad shoulder 1 kidney.
Krystal Lowney
35:15 Rx
Proud of myself for showing up to a 12:30 class after reading the morning comments😩
19
0
Megan Johnson
32:13 RX (4:24/ 5:23/ 6:29/ 6:57)
Definitely started to fall off the wagon 🤢
12
0
Pauly VanderKelen
10 reps of Alternating Front Rack Lunges @ 45,95,115,135, & 155#
3x12 Leg Extension @ 55# alternating with 3x12 Strict T2B / 3x12 Leg Curl @ 45# alternating with 3x14 Calf Raise @ 205# / 16 reps of Shoulder Fly with 15,20, & 25# dumbbells.
1
0
Selena Cashman
34:05 RX
4:56/5:33/7:20/7:16 💀🥵 - thanks Steve-o for the push at the end!
19
1
Steven Leiterman
25:03 RX (splits - 3:54/4:00/3:59/4:10)
Bench accessory *1 round: 180/210/240
21
0
Sylvia Christensen
27:56
3:50/4:33/5:28/5:05. Idk what happened round 3😆 5 mile run before class
19
0
T Sanders
27:26(4:36,4:44,4:49,4:17)
I don't always do my wallballs unbroken, but when I do I I don't count no-reps
14
0
Theresa Rosenquist
31:10**
**Scl'd AF!! (Not bad for 3.5 hrs sleep😶🌫️🥱) Bike Erg: 2R @ 21 cals 😵2R @ 17 cals 😵💫, 15" B-SU @#20, 30 KBS@#35. Pre: 7500m EZ bike, MOB post.
19
0
Tricia Spencer
35:01 scaled a lot
6:02/6:15/6:45/7:00 10#WB, no DB, 25 WB 1st round, 20 WB rounds 2-4
15
0