Skill/Strength:
EMOM 16
1: 15/13 Cal Echo Bike
2: 10 Box Jump Overs 24/20”
3: 100ft Sandbag Carry 150/100lbs (25ft down and back 2x)
4: Rest
-Start groups of athletes on different stations to eliminate congestion on the sandbags
Metcon:
5 Rounds
20 Wallballs 20/14lbs
100m Run with Wallball
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Ashley Brocker
75 wallballs, 40 cal row, 50 DB front squats, 40 cal row, 75 wallballs - clock mishap, but about 17:30
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Pauly VanderKelen
DL: 10 reps @ 155,225,275, & 315#
3x10 Shrugs @ 295# alternating with 4x18 Lying Leg Circles with 5# on each Tri-Flexor / 3x10 Overhead Tricep Extension with a 135# barbell alternating with 3x7 Arm Curl with a 100# Barbell / 3x14 Rope Tricep Pushdown @ 60# alternating with 3x12 Preacher Curl with 60# EZ Bar.
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Theresa Rosenquist
VrboWOD
5R4T: 150 SU, 20 Lunges, 10 pushups, 10 V-Ups, 10 situps. ~ 18 min. (Hurt my ankle a little bit. 😕 #FancyShoes4Easter 🤦🏻♀️)
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