Skill/Strength:
For time
3,000m Row
-Take mental note of your time at each 1,000m
-17 min cap
Metcon:
22-18-14-10
Alt. Overhead Lunges 95/65lbs
Deadlifts
GHD Situps
-12 min cap
Mandatory Mobility:
3 min glute smash per side
3 min hamstring smash per side
Optional Additional/Alternative Work:
5 rounds for quality of:
5 L/5 R Single Arm Dumbbell Bench Press, pick load
5 L/5 R Single Arm Dumbbell Bent Over Rows, pick load
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David Rueckl
10:18 scaled 65# lunges only half way down GHD //
11:23 row
Showed up and moved forward 30’
18
0
Ian Wilson
Fun, Friends, & Fitness
Worked out with the 5:30 crew and had a great time!! Nice coaching Tim!
11
0
Jenny Renon
Capped at 14/14 DL bc I set the bar down during lunges and yapped—finished after
13:39 row
18
0
Jenny Wesolowski
5/10 deads @ cap rx Row: 12:46
OH lunges and ghd did not go well today. Struggle bus. Row: 4:17/4:19/4:10
10
0
JORDAN MAGGLE
10:33 scaled
Lunges, 135# DL, GHD to parallel.
Row 11:30. Splits consistent around 3:50
11
0
Natalie Heim
Murph Prep and 3 Mile walk with Mazie
6 rounds for quality: 15 squats, 10 push-ups, 10 sit ups, 3 pull ups
1
0
Pauly VanderKelen
30° Bench Press: 10 reps @ 95,115,135,165,185# / 5 reps @ 205#
3x10 BOBBR into hips @ 255# alternating with 3x10 Strict GHD Sit-Ups with a 100# dumbbell / 3x16 Chest Fly @ 60# / 3x7 Strict Bar Dips with 35# on the dip belt.
1
0
Tanner Pinnell
12:05. Cap + 5. Physically unwell after the row 😅
11:09.3 row 🤮
1km 1:51.7/500m
2km 1:51.7/500m
3km 1.51.2/500m
13
0
Toni Wilson
8:21 rx
12:10 row, negative splits; thanks for all my favorites in one workout, worth the punch 😊
18
0
Travis Bittermann
10:21
Did front squats my right knee been buggy. 11:21 on the row. Ouch.
20
0
Zack Edgar
Row: 10:55.5/ WOD: 8:13 scaled
Row: 1:49.2/500m
- 1000m 3:42
- 1000m 3:41
- 1000m 3:32.5
WOD:
- 20” alt box step ups
- 95# deadlifts
- gjdsu
13
0