Skill/Strength:
Every 2 min for 4 Rounds
300m Row
-Make each row faster than the one prior, so start slowish
Metcon:
100 Double Unders
Then
4 Rounds
12/10 Cal Echo Bike
10 Overhead Squats 135/95lbs (from ground)
Then
100 Double Unders
-16 min cap
-Scale DU to 200 SU or 1:30 of DU practice
-Scale OHS to 60% or something you can do unbroken, but not have a nice time doing it
Mandatory Mobility:
3 min delt smash per side
3 min calf smash per side
Optional Additional/Alternative Work:
3 rounds for quality
10 Seated Barbell Strict Press, pick load
10 Bent Over Rows, pick load
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Bradley Boockmeier
11:20 rx
Maybe someday I’ll get really good at a lot of DUs. But today is not that day
17
0
Celia Osorno
Fitness is returning
Unsure of time: 67 unbroken then scattered; run 400/300/300/300 65# 50 unbroken then finished 100 🥵
16
0
David Rueckl
14:24 scaled 200 SU and 10 front squats
Rowing 1:12 1:09 1:05 .56
Showed up and moved forward 30’
17
0
Jamie Burbey
9:49 Rx(ish)
Swapped the OH squats for Front Squats at 155. Shoulder and hand weren't having the OH. Yaay fitness!! 🤘🏻🗑️🦝🤘🏻
7
0
Jamie Neubauer
✅
Backed off intensity today…. Body is feeling wrecked
Row 1:21, 1:19, 1:14, 1:11
19
0
Meghan Hersil
13:30 training bar and SU
Row 1:08, 1:09, 1:10, 1:11 started too fast.
Jump rope was not my friend today.
13
0
Pamela Gehl
14:36 scaled
50 dubs/100dubs and 35lb barbell and 14 cal row.
Skill Strength bike .5KM
1:00/:52/48/45
17
0
Theresa Rosenquist
13:10**
**Scl’d AF!! 100 SU:DU 4:1, BS @ #85. C2: 1:18/1:21 😕/1:19/1:14. 10’ Bike pre.
15
0