Metcon:
28 min AMRAP
400m Run
20 Deadlifts 115/85lbs
20 DB Box Step Ups 24/20”, 70/50lbs
20 GHD Situps with medball 20/14lbs
Accessory Work:
50 UB Single Unders
10 Cal Bike
40 UB Single Unders
10 Cal Bike
30 UB Single Unders
10 Cal Bike
Mobility:
3 min seated straddle stretch
3 min hamstring smash, per side
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Brandon Larsen
4+some meters
Single unders ✅.
“Look at the butt on that, yeah he must workout” - Colten mertens
14
0
Chris De Pas
4 rds+ 2 step ups
115 DL, #60 DB, ab mat sit ups with #20 WB and 1 sweat angel that took my soul!
1
1
A DementorWOD! 😃👊👊👊
Cody Stelmach
4+ 269m // Accessory work: 2:46 (may have restarted the clock 6-9 times till I got the set of 50 UB)
Do not recommend accessory work prior // “Its so damn hot, milk was a bad choice” -Colten Mertens
18
0
Ian Wilson
Observed crop top Wed.
Took it easy - worried about an injury trap on this one. Day 22 - Uninjured (if I make it to 30 I get a set of steak knives!)
23
0
Jacob Anason
4 + 300m
Team of 3 stuff // accessory 50-40-30-20-10 w/ 10 cal after each 5:07 // “Do or do not, there is no try” - Colten Mertens
11
0
James Lyerly
4 + 200M
95# DL, 50# DB, ABSU w/ 20#
Run pace is still improving. Felt good.
4
0
james macco
3 + 25
I failed to observe Crop Top Wednesday. In doing so, I did not complete 4 rounds within the time cap (completed after cap). I need to be more attire aware.
20
1
Annnd…remember the pink.
LAURIE MARTINEZ
3 Plus
1400m, 74 DL 65#, 20" Box SUs w/30# DB, 60 Reg Sit-ups w/10# MB. Great Wod!
17
0
Maddie Landgraf
4 rds
Accessory- Did 50-40-30-20-10 Single unders with a 10 cal bike in between each set. Finished on bike. 5:08.
2
0
Michael Green
3+15 box thangs
Aw w/ Carter. Don’t want no scrub hanging out the passenger side of his best friends ride trying to holla at me - Colton Mertens.
15
0
Mike Cegelski
4+169m run
Assault Runner. Accessory UB SU and Bike. "You miss 100% of the shots you don't take."- Colton Mertens. PM: Team of 3 stuff and Mike's PT accessory work.
23
0
Pauly VanderKelen
HBBS: 10 reps @ 135# & 225#, 8 reps @ 275#, and 4x8 @ 315#
5x11 Ab Roll-outs wearing a 42.5# 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.
1
0
Sean Manion
4 rds with various scales after the wheels fell off.
Didn’t cramp though #win
12
0
Theresa Rosenquist
3R + 8/20 BSU
Sub’d: 500m C2/16” Bx@#35/#6 MBx10->Reg. GHSU x10…400m walk post #FreshAir! AW: 4:45. 😺
17
0
Ирина Радченко
3 rnds 20 GHD - 🤮😵💫😵💀🥴
Flipped GHD and deads for efficiency on equipment wiff Faith 🥲
9
0