Skill/Strength:
EMOM 8
1: 5 Strict Press at 50%
2: 8 Push Jerks at above weight
Metcon:
3 rounds
Run 400m
15 Back Squats 135/95lbs (choose a weight that you’re comfortable safely taking from the ground and putting onto your back, or take from the rack if there’s room)
15 Burpee Pullups
-18 min cap
Mandatory Mobility:
3 min trap smash per side
3 min calf smash per side
Optional Additional/Alternative Work:
5 Rounds for quality
:30 Side Plank R/L
8 Glute Ham Raises
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Carrie Schatzman
2 + 1 row; Rx from floor -subbed row for run;
Emom @ 55#; accessory work w Jamie;
5
0
Cass Baier
14:15? Ish @85 (from ground and had to jump to bar)
55# (way above 50% 😂 but it was 10s or bust)
19
0
Cody Stelmach
14:14 rx
Accessory: Back squats + depth drop + broad jumps // Bulgarian split squats, leg extensions // ski 1000m (3:59)-bike 10,000m (19:40)-row 2000m (7:20) ~ 31 min total
18
0
David Rueckl
15:38 rowed 500 (bad foot so no running) 95# from rack jumping burpee pull ups
EMOM 75#
Showed up and moved forward 30’
16
0
Jamie Neubauer
14:49 rx
(back squats from the ground and burpee pu bar inches above from being able to touch)
SP at 55
19
0
Justin Peterson
12:39 took the bar from 6ft below ground and used a crossmember for the rope climbs to do pullups
Presses at 100lbs
17
3
Pamela Gehl
squats done in last round scaled
55lb barbell-10 burpee pullups /round.
strict press/push jerk 55lbs
19
0
Steve Kaster
17:41 (?) 1200 bike, 135 - 2 rounds from ground. Shallow squats and skipped PUs to save elbow
125 EMOM
14
0
Theresa Rosenquist
17:44**
**Scl’d AF! 1200m bike/#65 BS (🚼)/15 Burp.+1 S-R-PU. BP: #85 SA PJk: #25. Pre: 10 min Bike, core,& ROM.
16
0
Travis Bittermann
12:20-40?
Scaled the piss out of it first day 11 days after Rabdo so took it real chill
15
0