Metcon:
3 Rounds
750m Row
15 Shoulder to Overhead 115/85lbs (from rack or floor, you pick)
Rest 3 min
3 Rounds
125 Double Unders
15 Back Squats 225/155lbs (from rack)
-32 min cap
-Scale S2OH to get done in 2 sets or less. Scale BS to get done in 2 sets or less. Scale DU to 175 SU per round or 2:30 of practice.
Mandatory Mobility:
3 min delt smash per side
3 min quad smash per side
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Anna Ebert
750 row at cap (did it backwards)
105# squats 85# S2O finished last S2O after cap
22
0
Claire Sipple
Barbell Club
4xSnatch doubles pause+hang 45kg, 4x complex with pulls x2 per set 50/50/55/60 kg, tomorrows metcon, BMU progressions
13
0
Cody Stelmach
28:50 rx (11:34/14:16)
Back squats crushed my soul // accessory ring muscle up work- 5x - 5 ub rmu + 1k bike erg (~2:15 pace)
21
0
David Rueckl
26:26 Scaled 95# shoulder to overhead, 155#BS 175singles
Fantastic turnout for the 8:15 this morning! So much great energy!!!!Showed up and moved forward 30’p
21
0
Dusty Neubauer
27:59
165# Bench press instead of squats, adductor issues. 10:26/14:33
17
1
I gotta get on the bench train
Emily Rowland
31:54
85 S2OH & 135 BS. I was contemplating my life choices during the back squats.
17
0
Ian Wilson
Fun, Friends, & Fitness
Finished under cap. Dubs need work, but it was fine. Nice workout.
22
0
JORDAN MAGGLE
26:24 su ropework, Rx weights (11:07 / 12:17)
Unbroken barbell work. Very broken jump rope
16
0
Josh Schill
25:48***
95# s2o // single unders // 145# squats
15
2
Justin Peterson
24:30 [12:08/9:22]
Was good to get some blood flow to these sore muscles after Murph, but sheesh it did NOT feel nice.
24
0
Mel Sanders
5+38/125 du, mod
40 sl plate jump 45# & 85 penguins, bs 1 @ 155#/115# swapped 35s w/15s
21
0
Theresa Rosenquist
🫠30:24**🫠
**Scl’d AF!!! Row✅ (🦥), #25 DB S2O (L), 125 JR 4:1 SU:DU, whoppin’ #95 BS (🐈). Glad to move tho & work on dubz. Rowed 90 min on the river, EZ.
18
0