Skill/Strength:
Overhead Squats
Every 2 min for 5 rounds
5 @ 60%
4 @ 70 %
3 @ 80 %
2 @ 87.5 %
1 @ 92.5 %
Metcon:
4 Rounds for time
15 Power Snatches (75/55lbs)
10 Burpees over the Bar
Accessory Work:
4 Rounds for Time
300m Row
100ft Yoke Carry
8 Box Get Overs (48/42”)
Mobility:
Trap smash with lacrosse ball for 2 min each side
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Ian Wilson
Worked out
Spent some quality time with Cody. Planned next week's crop top Wed. 5 rounds - 5:57
19
4
Jenny Wesolowski
9:05
Recovery day 45#. Legs burned the whole time so legs have some recovering to do yet. 50#-75# OHS (reduced weight)
10
0
Mike Cegelski
Barbell Front Squats & Cardio WOD
FS up to 90kg. 18 min AMRAP 27 cal row, 18 cal bike, 9 bbjo
PT: Accessory WOD, PU and C2B capacity work.
17
0
Theresa Rosenquist
58:00
Dad’s driveway WOD 4x{1/4 mi downhill-1/4 mi uphill (HR 158 ‘walking!’) + 10 push-ups + 10 #35 goblet squats. 20 min ROM post.
0
0
Toni Wilson
9:45 rx 🐢
Active recovery day, 50 cals bike nft, 21-15-9 medball ghd and hollow rock
18
0