Metcon:
20 min AMRAP
250m Row
50 Double Unders
10 Alt. Pistol Squats
2 Thrusters 185/125lbs
Accessory Work:
PARTNER Arms by JT
10-9-8-7-6-5-4-3-2-1
Plate curls 45/25#
Plate Tricep ext.
**Partner holds plate overhead while you alternate back and forth after each set
Mobility:
3 min chest and bicep smash each arm
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Alex Ebert
5 plus 69m scaled. DU practice, pistols to box, and 95#
Back still sore with overhead work
12
0
Cody Stelmach
6+ 169 row
Channeled my inner Jim and was a f’in unit today, but actually was a unit. For real tho. // Arms by JT was really difficult 😅
12
1
Ian Wilson
Cheated for 8 rounds - back preservation
Starting a month long weightlifting fast
20
5
^^😆^^
How about some good ol’ fashioned PT exercises? It’s not just about needling you know.
Herschel
Jenny Wesolowski
6 + 39m row
Pistols standing on box, su, 75# thrusters (shoulder twinge so had to go lighter). Arms by jt 10,9,8,7,6. Strict bb shoulder press
12
0
Jim Koehler
5 rds. 185#, single unders, pistol lowers off box
275# BS from Monday. 6,250 m row
11
0
LAURIE MARTINEZ
5+212m
100 SUs, foot behind ankle pistols, #55 thrusters for first 4 rnds, #65 for last rnd, 90# BS
18
0
Mel's Husband
5 scaled
A long December and there's reason to believe, Maybe this year will be better than the last. The only decent counting crows song I know. Anyone have any other recommendations?
25 dubs. Pistols off box to a 25# and 45# plate. I'll call this workout a suckcess....
10
0
Paula Soletski
4 rounds + 25 DU. Foot behind ankle pistols, 75# thrusters
Arms by jt-25#plate
19
0
Theresa Rosenquist
5R + 130m (Scl’d) ->finished 250 p- TC
Scl’d w/: 25 DU (AUBAP) +25 SU, Bulg. Spl.Sq (#18s)-> #18 narrow sq. , #35s KB Thr (😵💫). Mega Mobility post.
19
0
Tom Fameree
6 + 125m
Rx
20
4
