Skill/Strength:
EMOM 8
2 Pause Back Squats at 70%
-1 sec pause
Metcon:
9 rounds
14 Alternating Dumbbell Snatches 50/35lbs
35 Double Unders
-18 min cap
Mandatory Mobility:
3 min calf smash per side
3 min delt smash per side
Optional Additional/Alternative Work:
10 rounds for quality of
Superman Hold, 30 secs
Hollow Hold, 30 secs
Rest 30 secs
You must login above to log your score
David Rueckl
13:40 35# DB and :45 work on DU got 6 one round
BS 175#
Showed up and moved forward 30’
16
0
Jenny Wesolowski
14:56 with 25 du per rd (still doing a su between every du)
Pause BS @ 130#
14
0
Justin Bruehl
9:54
B.s. 305. Ran out of time first "go" of the workout 6 rounds =6:45. Came back and redid it with a better pace! 👍 210 snatches and 525dus today ✅️
18
0
Justin Peterson
8:30 unbroken
Raw dawgged the back squats at 315lbs
16
1
Same here with the back squats at 195#. Raw dawgged the hell outta every one 💪
Pamela Gehl
17:07 scaled
25lb dumbbell, backsquats @ 85lbs. Sauna and coffee with my kid.
19
0
Steve Kaster
13:33 @ 35 one head to floor to save back and 35 SU
BS first 4 sets at 275 next 4 at 315, zero pause on all
18
0
Steven Leiterman
9:22***
***modified to 10 Push press and 10 cal row*** Backsquats at 345
16
0
Theresa Rosenquist
😵💫12:26**
**Scl’d AF!!#25 DB & 40 DR-SU (HR:164). BS@#85 -> 4 R: Rocks-V’s-tucks-holds (10 ea., AUBAP😆) & Shldr ROM.
15
0
Tom Fameree
14:05 35# with pneumonia
225# bs
18
3
That sounds smart…🤦🏻♀️
Hope you’re feeling better soon
P.S. I hope you are feeling better soon!
Travis Bittermann
9:52
I tripped like at least 10 times bruh. Ordering my own rope right meow!
14
0