Skill/Strength:
Every 1:30 for 4 Rounds
2 Front Squats at 75%
Then
1 Max Effort Perfect Form Set at 65%
-As soon as positioning starts to decline, stop the set
Metcon:
2 min On, 1 min off for 5 Rounds
10 Box Jump Overs (step down), pick height
10 Single Dumbbell Hang Clean and Jerks, pick weight (doesn’t need to alternate)
Max Reps in remaining time of SA DB OH Walking Lunge, in 25ft segments – only whole lengths count.
-Log height, weight and total lengths
Mandatory Mobility:
3 min hamstring smash per side
Optional Additional/Alternative Work:
5 Rounds for Quality
Sandbag Bear Hug Hold, 1 min 150/100lbs
8 Strict Handstand Pushups
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Alex Ebert
10? 66 lunges total. 50lb/24”
Didn’t have a straight 25’ area. BJO felt awesome! Moved quick on them. FS felt heavy.. 205 then 6 @ 185. Shane told me this workout sucked this morning when I saw him…. Glad I still did it!
12
0
Josh Schill
2,2,2,2,3 lengths & 35# / 24”
145# for 75% front squats & 115 for 65%- 6 reps | 3 miles before destroyed my legs
8
0
Kimb Davister
10 lengths, 20” box, 35lb db
Bench instead of FS; 125x5; 20 reps at 105 (I have no idea what my one rep is)
10
0
Megan Johnson
20” box/ 30# DB/ 225 ft lunge. Kept my emotional support 25# DB next to me, but didn’t need it 😂
FS 110# & 15 @ 95#.
17
0
Sylvia Christensen
20 lengths (500ft) 35#, 20”
150 FS, 8 @ 135. 2 mile sprint after class legs were 🍟
17
3
Tim Sanders
moved
first lunges in what felt like a decade. please say a prayer for my quads
15
0