Skill/Strength:
Every 2:30 for 3 Rounds
Back Squats 70% 1RM
1×10, 1×9, 1×8
Metcon:
3 Rounds
7 Devils Press 50/35lbs
12 Dumbbell Thrusters
50ft DB FR Walking Lunge (25ft down and back)
-12 min cap
Mandatory Mobility:
3 min quad smash per side
3 min forearm smash per side
Optional Additional/Alternative Work:
EMOM 10
1: 5-8 Ring Dips
2: Max Ring Support L-Sit
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Amelia Bloch
10:10 subbed WL for 18 BSU
Angry cardio: 3rds 500m row/500m ski/1000m bike erg/50 SU. Squats 125#
15
0
Chelsea Sherman
10:27- 30#
That was yuckier than it looked, but the best part was watching Ashley do it unbroken!
20
0
Cody Stelmach
9:29 rx (from last Thursday) // FTOC workout #4 (redo) -423 reps (+40 improvement)
I ain’t doing that ever again lol // accessory piece: Rd1: 21 cal echo bike + 15 BBJO - Rd2: 21 cal bike +15 BBJO + 21 cal row - Rd3: 21 cal bike +15 BBJO + 21 cal row + 15 BBJO - Rd4: 21 cal bike +15 BBJO + 21 cal row + 15 BBJO + 21 cal bike (19:53)
23
1
whoa. what DIDN'T you do?
Daltyn LeClair
11:20 RX
Swimming trunks are not good for gym use
15
1
but they have built-in underware....
Danielle Stelmach
2 + 12.5ft *25# | BS @ 105# (50% because of hip flexor)
I dislike DB thrusters and DB thrusters dislike me.
13
1
Girl. Same.
Jamie Burbey
10:31 Rx
235 BS / Yesterday's - 6:45 more of a PS into OH Squat 505 (165, 165, 175). Legs said no more after the 4th round of C&Js
17
0
Pamela Gehl
11:29 scaled
20lb dumbbells
BSquats @ 105lbs, didn't do last set of 8-leg hurt!
18
0
Theresa Rosenquist
9:10**
**Scl’d AF!! #20 DBs (🤨🚼!) & limited RA ROM. St&Sk: 95/100/105(x10 all) ~65% (🚼!) Confidence was lacking today. 🫧🪣🫧🚽🫧
18
0
Tim Sanders
*moved
even though my wife is native I probably shouldn't name my knee issues: "the conflict of wounded knees" serious though #NeverForget
14
0