Skill/Strength:
For time
500m Row
Metcon:
Every 1 min for 24 mins, alternating between:
1: Run 100-200m
2: 15 GHD Sit-ups
3: Handstand Hold 30 secs (or 15 Freestanding)
4: Run 100-200m
5: 10L/10R Single Arm Eye Level Kettlebell Swings 53/35lbs
6: Wall Sit 30 secs
***Offset starting positions with one another to alleviate congestion on walls
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David Rueckl
1:36.6 row. I didn’t have my damn glasses on and thought it was finished and found out. I had 50 m to go that cost me a lot of time.
Metcon ran 1 lap , HS hold off box, GHD// and yellow KB whatever weight that is. Coffee with friends. Showed up and moved forward 30’
8
1
Erika Donaldson
1:52 row
100m. Practice with free standing hand stand holds. Coffee chat at Caribou
8
0
Pauly VanderKelen
Straight-Legged DL: 12 reps @ 135,185,225, & 275#
3x12 Shrugs @ 275# alternating with 4x11 Lying Leg Raises with 5# on each Tri-Flexor / 3x9 Overhead Tricep Extensions with a 130# barbell alternating with 3x10 Standing Arm Curl with a 90# EZ Bar / 3x12 V-Grip Tricep Pushdown @ 100# alternating with 3x12 Preacher Curl with a 90# EZ Bar / 1x20 Hammer Curl burnout set with 30# dumbbells.
1
0
Sylvia Christensen
3 + 6 BMU
AMRAP 20 200m row, 50ft OH walking lunge (65), 10 BMU. 5x4 power snatch 105-125. Super dinky 1.5 mile run
6
0
Theresa Rosenquist
3 mi walk**🦥🥶
Super slow in hiking boots and snow/ice. Nice morning tho!!! 60;00.
0
0