Skill/Strength:
EMOM 8
Odd: 30 Sec Sandbag Hold 150/100lbs
Even: 30 Sec Ring Support Hold
Metcon:
20-15-10-5
Cal Bike
Deadlift 225/155lbs
Accessory Work:
For time
10 Ring Muscle Ups
30 Wall Balls (20/14lbs)
50 Line facing burpees
30 Box Jumps (30/24″)
10 Wall Walks
Mobility:
3 min barbell quad smash each side
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Cody Stelmach
Accessory work: 10:44 (10 RMU UB 🙂)
3x10- Polquin split squats, Copenhagen planks, psoas march // pause squat cleans up to 205# // tall cleans 3x3 // clean pulls 4x2 up to 185#
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Pauly VanderKelen
HBBS: 10 reps @ 135# & 225#. 8 reps @ 275#, and 5x6 @ 315#
5x12 Ab Roll-outs wearing a 40# weight vest and kneeling on (2) 55s, (1) 45, and an AbMat / 5x12 Calf Raises wearing the weight vest in addition to a 105# barbell / 5x10 BOBBR @ 155#.
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Theresa Rosenquist
8:56**
**DL@#135. St&Skl: ✅SB@#100/RH: 30”/30”/25”/24”😳 BB quad smash post…
14
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