Strength/Skill:
5 Rounds E3M
20/15 Assault Bike Cals
10 Devils Press
-You pick starting weight, add load each round
Metcon:
20-18-16-14-12-10-8-6-4-2
Wallballs 25/16lb
Abmat Situps
Accessory Work:
Bench Press (Power): 60% – 5×5 (E 90sec.) (max effort final set)
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Cody Stelmach
All 5 rounds completed with 50s# (last round with 60s)
Had roughly 40-50s of rest each round //business meeting kept me from doing other Metcon
12
3
Ian Wilson
Got through it all RX with 20# vest
Nice way to finish the week!
Have a great weekend
5
1
james macco
9:27. W/ 20# vest. Subbed 35# slam ball and did half wall ball reps to 9’ mark
Bike complex @35# only 5 reps each time.
5
0
Jenny Wesolowski
11:32. 12# ball
12 cals on round 4, 10 cals round 5. 15# dbs first round, rest of rounds with 20’s.
4
0
Kenzie Christy
3rds 11-7-5 thruster pull ups - 8:42rx
deadlifts 2x6/4/2 @160, 185, 215
pause snatches at 100
unstable OH press 5x5 @71#
50 ring dips - pain
15
0
Kevin Hansen
7:27
Did NOT do 10 devils press every round 😫 so much harder than the actual workout
15
0
Sylvia Christensen
11:04
20# WB & feet under dumbbells for sit-ups. E2MOM (x12) 10 pushups + 12 T2B immediately into EMOM (x10) 10 hollow rocks + 2 BMU. not gonna lie that second part was super challenging and I think I became a (very very slightly) better athlete because of it 🤓 5x6 1/2 flute bridges (165#) OWCH
14
0
Todd Rocheleau
Did my own workout at home (heavy bag, arms and GHD)
Did the bench press complex at 185 lb (18 reps last set)
7
0