Thursday, July 24, 2025
Red-Necked Keelback
Skill/Strength:
EMOM 15
1: 2 Back Squats at 75%
2: 200m Run
3: Rest
-If your 200m run bleeds into your rest minute, that’s ok, but it’d be cooler if you ran faster so it didn’t
Metcon:
21-15-9
Cal Row
12-9-6
Bar Muscle Ups
-10 min cap
-If you can do BMU, scale reps down if needed to finish in the cap
Mandatory Mobility:
3 min glute smash per side
3 min lat smash per side
Optional Additional/Alternative Work:
5 rounds for quality
5 Strict Ring Dips
8 L/8 R Chest Supported Dumbbell Rows, pick load
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Conor Berndt
3:55
295 on the squats. Bout 38s on the runs.
18
2
Danielle Stelmach
8:24 *strict PU/push ups (ripped hand)
EMOM BS 135/135/145/155/155# (knee felt good 🤞🏼) HSPU practice- negatives & Rx HSPU
11
0
Erika Donaldson
7:48 6, 5, 3 BMU
Did 3 more BMU after since I was under time cap.
Back squats @ 140# run 40-45 seconds
15
0
Jordan Teague
8 something, adaptive
Seated Ski erg, low perch BMU progressions
EMOM: seated DLs @ 165#, 45 sec multi ropes
10
0
Justin Peterson
4:57
Back Squats at 345lbs felt so voluptuous. Runs were so fricken fasty fast!
12
0
Pamela Gehl
8:17 scaled
BMups off box 6/6/6
all 200M under 1 minute, had to cheat a little the last round. Backsquats 100lbs
15
0
