Strength/Skill:
Pause Overhead Squat 6X3@60% E2M
-Pause to stabilize in the basement, then stand
Metcon:
4 Rounds
4 Box Jump Overs 36/30”
6 Power Clean 155/105lbs
8 Front Rack Lunge 155/105lbs
10 Assault Bike Cals
Accessory Work:
Hex Press 4×12-15 (squeeze DB together whole time)
DB Flys 4×12-15 (slight bend in arm, full extend at top)
Lateral Raises and Front Raises 4×10 (10 sec, pause on last rep)
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Cody Stelmach
9:15 rx
135# OHS // my legs are not ok #gainz
9
4
2 days in a row. I am just trying to build up your confidence as a new business owner.
🤣 your kindness is noted
Jason Nobles
12:55 @95#
125# OHS
Still haven't caught my breath, great first workout in too long!
9
0
Mike Cegelski
9:27
135#, 36"
125# OHS
Boobie/Shoulder Accessory Stuff
11
2
Mike Luberda
6:45 Rx
165# OHS
10
4
Mike,
Didn't you get the memo. It was an active rest day.
Yeah, I was active...now I’m resting 😁
Hahahaha he made it look to easy!
Woah 😦
Sal Bertuglia
“Well, I think it's an excellent blue duck. Congratulations Billy, you just passed the first grade.”-Miss Lippy
The WOD was quacktastic. A leisurely 13:48rx; 115# OHS
9
4
Theresa Rosenquist
10:14**
**Sub’d: 16” BJ (yes, I jumped!!)/#26 2H KBCl from Dead/#26 2H KB lunges. OHS: 30-35-40-45-50-55(! Pretty pleased.)
10
1
👊👊