Skill/Strength:
Every 2 min for 5 Rounds
2 Push Press+2 Push Jerks at 75%
-Rack and rest the bar for 15sec after the push press
Metcon:
In 12 min
10-8-6-4-2
Back Squat at 50% 1RM
Echo Bike Cals
-Max Double Unders in remaining time
-Log time to complete BS/Cals, and total DU
-If you can do DU, don’t scale to SU today
Mandatory Mobility:
3 min adductor smash per side
3 min delt smash per side
3 min calf smash per side
Optional Additional/Alternative Work:
3 Rounds for quality
10R/10L Rotational Slam Ball Slams
10R/10L Banded Standing Rotations
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Bradley Boockmeier
Cut down a tree. But used a chainsaw and not an axe, so scaled I guess?
13
0
Danielle Stelmach
6:15 @ 105# | 115 DU // PP-PJ complex 105#
First time doing DU in over a month! Was able to do a few sets of 25-33! 😃
9
0
Jenny Wesolowski
5:33 and 162 du (still doing su between every du) BS 100#
Push complex @ 90-100#
15
0
Joe Nygren
5:58 150 dubs (struggled today) 190# bs (mistakenly went off my deadlift 1RM)
Complex 145#
14
0
Justin Peterson
5:22 at 230lbs / 475 DU [400 unbroken PR, 26 then jumprope snapped completely apart because it couldn’t handle the smoke, finished the last minute of the workout hanging onto the bare cable]
Barbell work at 205lbs
20
1
🔥🧨🔥
Marc Mazon
5:56 @ 215 squat
205x1 215x4 Push Complex
142 Dubs were not my friend today 🥔
16
0
Mel Sanders
Fitness fun
Forgot to check clock ~6:40, First DUs since Sept. ~25-30, bs 115# | pp/pj 85#
16
0
Sylvia Christensen
3 miles
Every 1:15 X 12 1 squat clean 145-165. EMOM 12 6 SHSPU, 5 weighted strict pull-ups
13
0
Theresa Rosenquist
6:59 & 103 DU (🥳)
BS @ 85, RPM: 60-63 (didn’t use carryover cals), DU: 1-10 at a time but…Did ‘em!! 🎉
13
0