Skill/Strength:
EMOM 9
1: 30 Sec Plank
2: 30 Sec Hollow Hold
3: 30 Moderate Row
Metcon:
2 min on, 1 min off for 7 Rounds
40-30-20-10-40-30….
Cal Row
Burpees Over Rower
Toes to Bar
-Work for 2 min, rest for 1, then continue where you left off. Get as far as you can in 7 Rounds
Mandatory Mobility:
3 min adductor smash per side
3 min lat smash per side
Optional Additional/Alternative Work:
5 Rounds for quality
7 Glute Ham Raises
Max Wall Sit with 53/35lb Kettlebell held in Goblet Position
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Carrie Schatzman
14/30 ttb (scaled to toes as high as possible & some hkr; burpees w step over)
Bench w the girls 5x3 @ 125
3
0
David Rueckl
30/30 super scaled med ball situps/push-ups, hanging knee raises.
Showed up and did what I could and continue to move 30’ forward.
18
1
Way to go dude!! I keep forgetting you jyst gad your knees injected. Way to show up!!
Josh Schill
18/20 row*
*toes to high as possible. Ripped 18 cals in 40 seconds which felt good 🔥
6
0
Liz LeFevre
Work gym workout- tabata- hollow hold/super man
Every 2 min/8rnds- 25 dubs/20 goblet squats(#35) 15 sit-ups
10
0
Pamela Gehl
7 out of the 30 burpees
scaled,, some t2b, some t2// and some vups. Benchpress 5 x 3 @ 80%-80lbs.
15
0
Samarth Mistry
8 rounds of 20cal bike erg, 20 cal row erg, 250m run
~4:30-4:45 each round
6
0
Sylvia Christensen
8/20 T2B
4 mile run. 5 rounds: 5 front squats @78%, 10 box jumps 24” (155#). 4 sets 5 strict dips 5 strict C2B
15
0
Theresa Rosenquist
30/30 burpees **
**Scl’d AF!! Sklz & strngth:✅✅✅, WOD: row✅, Burpees 1/2 over rower, 1/2 not, K2E @ Rope 2/3 & 1/3 as V-ups. 110 cal BikeErg pre & 🫧🪣🫧
14
0