Skill/Strength:
Every 1:30 for 5 Rounds
5 Shuttle Runs
3 Snatch Balance
-Keep the Snatch Balance light
Metcon:
4 rounds for time of
6 Wall Walks
11/8 Echo Bike Calories
16 Overhead Squats 95/65lbs
11/8 Echo Bike Calories
-Choose a weight that you can do in 2 sets or less
-18 min cap
Mandatory Mobility:
3 min quad smash per side
3 min delt smash per side
Optional Additional/Alternative Work:
5 rounds for quality of
Superman Hold, 45 secs
Hollow Hold, 45 secs
Rest 30 secs
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Cass Baier
17:36 @ 50# ( needed Jamie here to tell me to do 5 more lbs than I want😂)
Skill/strength ✅
14
0
David Rueckl
11 cal to go at the cap, finished after the cap.
Wall walks as good as I could get, but definitely not RX. 15 pound trainer bar and worked on range of motion for my overhead squats. Humbled once again. Showed up and moved forward. 30’
14
1
Proud of you 👏🏽
James Mueller
Snatch Bal. 135 METCON capped at 10/16 OHS in the 4th finished after 19:29
11
0
JORDAN MAGGLE
For Quality
I told Cody that if the devil was snake it would be a rainbow boa... lol All the movements I need to practice on, so went light for form. certainly battled on this one.
Keeping improving one day at a time.
8
1
👊👊
Mel Sanders
I came for the coffee
Skill: 5 bike cal, SB 35 | 3 rd + 2WW mod: 4 WW + 2(pu/10 taps/pu), OHS #55
15
0
Pamela Gehl
in 3rd round 1st bike scaled
3 WW then 3 pushups with 10 shouler taps. OHS 45lbs.
Shuttle runs Snatch Balance - 35lbs
15
0
Pauly VanderKelen
10x10 Air Squats for 100 total
3x20 Leg Extension with 55# & 3x20 Leg Curl @ 45# alternating with 5x20 Strict GHD Sit-Ups / 3x20 Lateral Raises with 15# dumbbells.
0
0
T Sanders
scaled to no avail
6ww 120 shoulder taps w/ 12 push ups and finishd 6ww in last rd. I did do shuttle runs today so yay knee!!
14
0