Skill/Strength:
EMOM 6
1: Max Wall Sit
2: Max HS Hold
Metcon:
5 rounds, each round for time
20/15 Echo Bike Calories
15 Lateral Burpee Box Jump Overs 24/20in
10 Deadlifts 225/155lbs
-Rest 1 min between each round
-29 min cap
Mandatory Mobility:
3 min hamstring smash per side
Optional Additional/Alternative Work:
Every 2 min for 4 Rounds
1 Bench Press+1 Pause Bench Press+1 Bench Press
-Start at 55% and add load each round
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Jamie Neubauer
20:47 (with rest) probably the slowest burpees I have ever done
3:10, 3:18, 3:30, 3:29, 3:20
16
0
JORDAN MAGGLE
23:50
Burpee Box step-overs - 20’, 225# DL (3:36,7:59,13:15, 18:45, 23:50)
12
0
Jordan Teague
21:26, stepped
EMOM ✅ held between 30-45sec every movement (wall walked into hold)
15
0
Josh Schill
Scaled 26:00-something
Completing this was a victory. 175 DL and 20” box. Felt good on the EMOM prolly 80 degrees on WW
7
0
Justin Bruehl
20:46 with rest (3:14 average)
Bench accessory 1-1(3sec pause)-1 up to 245. Also got up to 11 weighted strict pullups 45lb+chain on floor and 100lbx3 +chain
18
0
Justin Peterson
18:47 [2:53/2:54/3:00/3:05/2:55] reset bike, stepped down
Accessory bench, but with DBs.
19
0
Pauly VanderKelen
30° Bench Press: 10 reps @ 95,115,135,165,185# / 6 reps @ 205#
4x20 Strict GHD Sit-Ups alternating with 3x11 BOBBR into hips @ 255# / 3x17 Chest Fly @ 60# / 3x8 Strict Bar Dips with 35# on the dip belt.
0
0
Steven Leiterman
23:18 modified
Modified to burpee over line and 10 strict press at 105. Splits 3:45/3:59/4:01/3:58/3:35
15
0
Theresa Rosenquist
EZ day
Accessory work: 7 min of wall sit(2’/2’/1’/1’/1’), 3x1’ plank, Lunge twists (80@#15), SL RDL 60(@#30), 10’ BikeErg.
0
0
Travis Bittermann
22:22
Had a massage right before and wanted to fall asleep the whole time
11
0
Zack Edgar
Scaled 27:06
- 20 cal bike
- 15 box facing burpee box jumps
- 10 deadlifts 135#
13
0