Skill/Strength:
EMOM 8
1: 5-7 Shuttle Runs
2: 6 Overhead Squats at 50% 1RM (take from floor)
Metcon:
7 Rounds for quality
5 Deadlifts at 50% (unbroken)
35 Double Unders
-Add ~10lbs each round
-Rest as needed between rounds
Mandatory Mobility:
3 min hamstring smash per side
3 min calf smash per side
Optional Additional/Alternative Work:
Every 2 min for 6 Rounds
Bench Press 1×5 at 70% 1RM
Bench Press 1×3 at 80% 1RM
Bench Press 1×1 at 85% 1RM
Bench Press 1×5 at 70% 1RM
Bench Press 1×3 at 80% 1RM
Bench Press 1×1 at 85% 1RM
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Danielle Stelmach
EMOM: 10 cal bike for shuttles/55#
DL up to 185 for 5 then switched to singles and worked up to a 1RM PR 290#! (5# PR) / 7 cal bike for DU (sore achilles)
13
0
David Rueckl
DL to 275# double unders are challenging.
EMOM 6 shuttles and 95 # power snatches.
Showed up and moved forward 30’
14
0
Ian Wilson
Fun with Friends!!
Did the stuff and then did some more stuff - Super excited to possibly do 25 wall walks!
11
0
james macco
DL - 195 ➡️ 295. Last one was a 50# jump. 10/10 would not recommend such a big jump
6 shuttles and 95# OHS
8
0
Jamie Burbey
7 Shuttles, 115# OH Squats 👍🏻
Slightly above average quality DL 245-305, Dubs were slightly below average quality 🤫. Yaaay fitness 🤘🏻🫠🤘🏻
11
0
JORDAN MAGGLE
WOD @ Evolve Fitness PHL (Philadelphia)
EMOM: Thrusters @ 95#
METCON: 3 ROUNDS, 40 Cal Row, 40 Wallballs, rest 2 minutes. WB @18#
12
0
Josh Schill
EMOM 7 & 65# — DL 175# and 20 DUs
Could only do 1 DU at a time before today now I can do 12 in a row! Next time I’ll get 20 😤
7
0
Justin Bruehl
Heavy stim day for prep: Deadlift 5×5singles(185/275/365/385/405) superset 5 deficeit hspu(1"/4"/7"/8"/9")
OHS 175x6 from floor/5runs per round
11
0
Mel Sanders
sweat sesh
2 rds shuttles -->bike, OHS #65 | DL #150-210 (last set not unbroken), Ski 7cal
13
0
Pamela Gehl
Showed up
125lbs-185lb deadlifts.
5 shuttles and 6 OHS 35lbs
Bench press 60-70-75lbs
14
0
Pauly VanderKelen
Bulgarian Split Squats: 10 reps on each leg of Bodyweight 95, 105 & 115#
4x13 Kneeling Ab Rollouts with 25# in the weight vest alternating with 4x11 Forearm Curls with a 65# barbell / 3x12 Calf Raise @ 195# alternating with 13 reps of Lateral Raise with 20, 25, & 30# dumbbells.
0
0
Steven Leiterman
✅️ deadlifts 185/205/225/245/265/285/315
Max shuttles and 115lb overhead squats. Bench accessory at 210/240/255
12
0