Metcon:
Hero WOD Daniel Ray
5 rounds for time of
25-foot double-kettlebell front-rack lunge
9 strict pull-ups
50-foot double-kettlebell overhead carry
16 hand-release push-ups
75-foot double-kettlebell front-rack carry
23 air squats
100-foot double-kettlebell farmers carry
400-meter run
-40 min cap
-Choose weight that you can do unbroken for as long as possible. The most athletes can use is 53/35lbs
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David Rueckl
233/250 burpees at the 🧢 with Grandson Trenton.
Coach T’s 250 of fun! 2.5 mile run 250 kettle bell swings 250 burpees, 250 cal row, with a partner. That was one way to celebrate the 4th!!! Have a fun and safe Fourth of July everyone, and come back with all 10 fingers! Showed up and moved forward 30’
4
0
james macco
At home workout. 47:01. HAPPY BIRTHDAY, AMERICA!!🇺🇸
50 reps each of: pushups, pull ups, squats, lunges, burpees. Then a 2.5 mile run.
5
0
Mel Sanders
44:48 praying for those lost in the genocide on our homelands
250 years of colonization & assimilation | 3rds: 1.1 km bike, 42 kb swing #35, 42 burpee, 42 row cal
4
0
Mel's Husband
39:?? w/Norm & Mini Norm
beer mile at noon. all done working out for the month now
4
1
Pauly VanderKelen
200 meter Sled Push with 160# directly into 200 meter Backwards Sled Pull with the same weight.
3x12 Lateral Raise with 25,30, & 35# dumbbells / 2x50 Russian Twist with 20# med ball.
0
0