Skill/Strength:
EMOM 8
1: 5R/5L Kettlebell Hang Snatch (pick weight)
2: 5R/5L Kettlebell Thruster (pick weight)
Metcon:
30-20-10
Cal Row
10-20-30
Toes to Bar
Then Run 600m
-18 min cap
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Pauly VanderKelen
DL: 10 reps @ 155,225,275,315, & 325#
3x11 Shrugs @ 275# alternating with 4x10 Lying Leg Raises with 5# on each Tri-Flexor / 3x8 Overhead Tricep Extensions with a 130# barbell alternating with 3x12 Standing Arm Curl with a 85# EZ Bar / 3x11 V-Grip Tricep Pushdown @ 100# alternating with 3x11 Preacher Curls with a 85# EZ Bar / 1x21 Hammer Curls burnout set with 30# dumbbells.
0
0
Sylvia Christensen
60000 wall walks
21-15-9
Deadlifts (125), box jump overs 20”, wall walks
Rest 1 min
9-15-21 deadlifts, box jump overs, handstand pushups. 13 HSPU at 20 min cap 🥵
6
0