Skill/Strength:
Every 3 min for 4 Rounds
10 Front Squats
-Start at 55% and add load each round
Metcon:
50/42 Cal Echo Bike
50 Pullups
50 Single Arm Dumbbell Shoulder to Overhead 50/35lbs
50 Toes to Bar
50/42 Cal Echo Bike
-15 min cap
-Much like other Open/Quarterfinal workouts, this time cap is tight and not many athletes are expected to finish – AND THAT’S OK.
-If you can do it Rx safely, don’t scale
Mandatory Mobility:
3 min adductor smash per side
3 min lat smash per side
Optional Additional/Alternative Work:
Every 2 min on :30 off
20 Line Facing Burpee Buy In
Max Wallballs 20/14lbs in remaining time
-Continue until you reach 100 Wallballs
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David Rueckl
150 reps RX
FS to 115
Showed up and moved Forward 30’
6 months ago I would have laughed if you said do 50 pull ups! They aren’t pretty, but I can do them! I will celebrate the small victories!
14
1
💥💣💥
Pamela Gehl
4 t2b scaled
mixture of pullups/ring rows, 25lb dumbbell, knees to chest.
Front squats all at 55lbs-treated this as an active recovery day.
15
0
Sylvia Christensen
29 cals
Got the wah wahs on the last bike with a solid cadence of like 2. 2 mile run
12
1
💥💣💥
Theresa Rosenquist
33 K2E**
**Scl’d AF!! Bike ✅😝, 3 S R PU + 47 RR, 25 @ #30 (LA) + 25 @ #15 (RA), K2E @ Rope, finished 50 after TC just to work on ‘em. BS 95->115.
12
0