Skill/Strength:
Back Squat
Every 2 min for 5 rounds
5 @ 60%
4 @ 70 %
3 @ 80 %
2 @ 87.5 %
1 @ 92.5 %
Metcon:
100-75-50ft HSW
10-7-5 Deadlifts (255/175#)
10-7-5 Bar Muscle Ups
Accessory Work:
3 Rounds
20 Wall Deadbugs (10 each side)
:30 Side Plank
:30 Hollow Rocks
:30 Supermans
Mobility:
Glute smash for 2 min on each side
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james macco
18:12 subbed burpee C2B for MUP's. All DL's unbroken
BS: 175/195/225/245/265
14
0
Jennifer Gleason
9:11-10 shoulder taps/round, 175# DL, burpee-C2B
120/140/155/170/195…200! (Haven’t hit since being at CFGB 3 years ago!)
11
0
LAURIE MARTINEZ
9:30 w/mods
Max BS 105# (not my best but my back has not been cooperating recently) 🙁
11
0
Mel Sanders
11:44 scaled
WW to HSH 1:30, 1:00, :45
DL #105, jumping BMU off box
BS #96 - 150
13
0
Mike Cegelski
10:04
Weighted planks for hsw. Back squats up to 340# w/ Garrick. Costa Rica Arms w/ Sean. PT: DU, lat stuff and 69 different ways to box jump.
14
0
Tim S.
14:28 scaled
good attendance today. handstand hold-ish. single strict pull ups. decent squat day resulted in my first squat fail. failed successfully and that's a positive for me...on a side note a young man was at the gym today (13 or so) and he told me he was doing around the world instead of hs walks. I said that around the world is tough and I'd rather do hs holds. his response "it's because I'm young and don't get dizzy going around in circles." touche young man
14
1
Thanks for the novel
Travis Olsen
Up to 245#
13:?? 1 green band BMU (next time I'll try 1 blue!) Wall walk attempts. 185# DL (should have done heavier)
15
0