Strength/Skill:
Every 2:30 for 5 rounds – 3 Deadlifts @85% No Squat Therapy Bands
Metcon:
3 Rounds
4 Wall Walks
8 Muscle Ups
16 Pullups
10 min cap
Accessory Work:
5 rds
100 ft. Yoke Carry
10 Sand bag over Yoke (150/100)
Mobility:
Roll out erectors/side of low back – 3 min each side
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Barb :)
2+2 ww
Tonight was about attempting new things.
I attempted wall walks,
I attempted banded ring dips,
I did jumping pull-ups.
Deadlift 175,
2 yoke carries
3
0
Cody Stelmach
2+ 5 RMU (that got real, real fast)
395 DL~ set of 6 to finish //Accessory work
18
3
Ian Wilson
Every 2:30 for 5 rounds - 10 cal row, 50 DU, 10 cal ski
Almost finished Metcon in time cap, but shoulders gave out
23
1
Lauren Tamura
Stopped at 11 pull-ups first round. Muscle knots threatening injury
DL at 305#
0
0
Mel Sanders
2 MU short of 10 min cap - scaled
WW pike & weight shifting, MU on ground focus on form, PU (thick band)
#100 DL
0
0
Mel's Husband
Active rest
Did some bar work. No, not THAT kind of bar. Then mowed the lawn.
8
0
Mike Cegelski
8:05
Wall Walks/Ring Rows/Dips/Banded Lat Pushdowns
355# DL
Accessory: Row & Cleans (done in sets of 5 TNG because that was the intention of the workout)
6
0
Pauly VanderKelen
3-Position Snatch: 95,115,135,155,165,175,185#
3-Position Clean + Jerk: 135,165,185,205,215,225# / 5x10 Strict 45 degree Twisting Decline Sit-ups / 5x10 Arm Curl with 35# dumbbells / 5x10 Tricep Pulldown @ 60#.
0
0
Theresa Rosenquist
2R + 5 pull-ups ***
***sub’d!! - 10 Evil Wheel inchworms (👍💡/👎💡), RR&RD combo, 12 (v. 16) BA/NG/PU. DL@#200. Shldr, hips, back mobility pre.
13
0