Metcon:
6 Rounds
10 Shoulder to Overhead 165/115lbs
15 Cal Bike
20 Jump Squats to 6” target (hip crease MUST go below parallel at the bottom of squat and two hand touch to target)
Accessory Work:
15 min EMOM
Min 1: 12 Thrusters (105/80lbs)
Min 2: 5 HSPU with 3 sec. negative
Min 3: 2 Legless Rope Climbs
Min 4: Rest
Mobility:
3 min lacrosse ball shoulder smash, per side
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Cody Stelmach
18:19
3x1-1-1-1-1 Front squats @180# (1 rep every 10-15 seconds) // 3x3 Tall Cleans // Clean pull + P. clean up to 165# // Squat Clean 3x 1-1-1 @155-165# // 3x10 Bulgarian split squats w/40s + 3x12 RDLs at 165#
16
0
james macco
28:12 @ 135# WOOF!!
No bike available so I rowed 22 cals. Post workout, I ate one of the left over cupcakes and didn't even feel bad about it.
22
0
Mike Cegelski
17:21
115# Keeping it light. PT: Hips 2 Rings, Butterfly PU, OHS, vested box step overs
11
0
Theresa Rosenquist
25:35**
**#30(L)/#20(R) DB S2O & WB@#8 to 9’ ish (most over), & AB. 😵💫 #SuperFun&EZ! 25 cal EB/60KBS/Mobility pre/warmup & mobility post.
8
0