Skill/Strength:
5×7 Glute Ham Raises
-Use a PVC and go slow so you don’t pop a hammy
Metcon:
6 Rounds
4 Wall Walks
10 Sumo Deadlift High Pulls 85/65lbs
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Cody Stelmach
Minnesota mash up (30:31- OHS @75) // 10 min EMOM: 10 syncro line facing burpees (23 on last min)
Accessory work: Z-press @95, duffin upright rows, rolling skull crushers
3
0
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under 27min
100 squats 80 du 60 med ball sit up 40 wall ball 20 burpee each then 1 team relay 210# sled push 420m w/mel&JT
1
0
Mike Cegelski
Minnesota Mash Up
W/the Boyz. Scaled 10 BMU for RMU. 31:35.
3
4
Pauly VanderKelen
1,000 meter row WU complete in 3:30
DL: 10 reps @ 155,225,275,315, and 335# / Battle Ropes: 10 rounds of 15 seconds working and 60 seconds of rest / 5x15 Leg Raises with a 5# ankle weight on each leg / 5x10 Tricep Extension @ 60# / 5x10 Arm Curl @ 85# / 5x10 Shoulder Fly with 20# dumbbells.
0
0