*Labor Day, Monday, Sept 7th, both gyms will be closed for classes. Open gym will run at East gym from 8am-Noon*
Skill/Strength:
EMOM 7
1-2-3-4-3-2-1
Deadlifts at 70%
-Min 1 do 1 rep, min 2 do 2 etc.
Metcon:
EMOM 24
1: 4-7 Dumbbell Devil Press 50/35lbs
2: 4-7 Shuttle Runs (25ft down and back=1)
3: 10-14 Dumbbell Box Step Overs 50/35lbs 20in
4: 1-21 Pullups
Mandatory Mobility:
3 min hamstring smash per side
3 min glute smash per side
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Ashley Brocker
✔️
Max reps 1-2, then 12-15?/11/11/11 pull ups, other minutes unchanged. Butterfly PU capacity is coming along.
0
0
Claire Sipple
✅ish 35#
Super fun and easy Friday🫠 took min 17 off finished after cap, 5/5/10/10 each round, DL #225
9
0
Danielle Stelmach
EMOM ✔️ | DL @ 255#
5 DP 35#/5 SR/12 first round then 10 DBSO/6, 10, 7, 7, 7, 5 PU (really whiny hands then ripped last round 😩)
16
0
Liz LeCaptain
EMOM & DL @ 185#
plan was to alternate effort between each set of 4 mins but that sucked and the DB Box Step Overs took no time at all to be the worst
12
0
Sylvia Christensen
🥵
Rounds 1-3 max reps. Rounds 5-6: 4 dp, 5 shuttles, 10 step overs, 15 pull-ups. Round 6: 5,7,14,21. 3 mile run. 235 DL
12
0
Theresa Rosenquist
🪆✅🪆✅🪆✅🪆✅**
**Scl’d AF!! #20 DBs (5-6 DP), 5 Shuttles, 5 StUps(L) + 6 lunges(R), 2-3 S-R-PU. DL @ 190. 🫧🫧🫧🫧🫧
11
0