Skill/Strength:
EMOM 16
1: 8 Single Dumbbell Burpee Box Step Ups 24/20” 50/35lbs
2: 1 Around the World on the box+Pike Hold
3: 15/12 Cal Bike Sprint
4: Rest
Metcon:
100m Overhead Single Dumbbell Lunge 50/35lbs
100m Dumbbell Front Rack Carry (1 or 2 hands)
100m Overhead Carry (1 or 2 hands)
100m Overhead Single Dumbbell Lunge
-14 min cap
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Megan Johnson
13:17 scaled, 20# for lunges, 30# for front rack and OH carry
EMOM ✅ w/ RX dumbbell, oof
5
0
Pauly VanderKelen
3x12 Lat Pulldown @ 125# / 3x12 Close Grip Row @ 125#
3x11 Shrugs @ 255# alternating with 3x17 Lying Leg Circles with an empty Tri-Flexor on each foot / 3x11 Overhead Tricep Extension with a 105# barbell alternating with 3x11 (broken into 2 sets) 45° Incline Arm Curl with 40# dumbbells / 3x11 Rope Tricep Pushdown @ 60# alternating with 3x11 Preacher Curl with 40# dumbbells / Hammer Curl Burnout: 15 with 25# dumbbells.
0
0