Skill/Strength:
EMOM 7
1: 30 Sec Plate Pinch Hold 35/25lbs
2: 30 Sec Pullup Bar Hang
3: 30 Sec Handstand Hold
4: Rest
Metcon:
AMRAP 14
10/7 Echo Bike Calories
10 Box Jump Overs 24/20in
10/8 Row Calories
10 Alternating Dumbbell Snatches 70/50lbs
-Reset machines each round
Mandatory Mobility:
3 min delt smash per side
3 min forearm smash per side
Optional Additional/Alternative Work:
3 Rounds for quality
20 Medball Russian Twists
20 Double Dumbbell Overhead Walking Lunges, pick weight
-Dont go fast on the lunges. Choose a challenging, but safe weight and work on getting better
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Ashley Brocker
6 + 1 BJO (T said I could count it if I got off the ground before the beep 😂)
2
0
Bradley Boockmeier
5 rds modified for a messed up back. Bedridden all weekend.
10 bike cals.
10 step overs.
10 bike cals.
10 strict press @ 95#
10
1
David Rueckl
4+6 BJ masters RX
EMOM 💪 showed up and moved forward 30’
Coffee with friends!
16
0
JORDAN MAGGLE
5 + 3 cals - modified
Box step overs, 50# DB. Was able to row this week, celebrating the small wins
18
0
Justin Bruehl
Deadlift from yesterda
7x365&395///5x425&455. Back said all done.#timetoeat 👍
15
0
Pauly VanderKelen
DL: 10 reps @ 155,225,275, & 325#
3x12 Overhead Tricep Extension with a 100# barbell alternating with 3x12 Preacher Curl with 85# EZ Bar and 4x11 Strict Straight-Leg Raise / 3x15 V-Grip Tricep Pushdown @ 60# alternating with 3x15 Reverse Curls with 30# dumbbells.
1
0
Sylvia Christensen
Accumulated 2 miles of running
5 strict pull-ups every 400m the first mile, then 15 pushups every 400m
11
3
Theresa Rosenquist
4R + 10 B-SU**
**Scl’d AF!! 20” B-SU, #35 DB Sn (😳🥵) Plates✅ Hang ✅(@rings) 1’ plank ✅ (v HSH). 🫧🫧🫧
15
0