Metcon:
28 min AMRAP
18/14 Cal Bike
10 Chest to Bar Pullups
10 Burpee Box Jump Overs 30/24”
10 Deficit Handstand Pushups 9/6”
Accessory Work:
Bench Press 1×7 at 65% 1RM
Bench Press 1×7 at 65% 1RM
Bench Press 1×7 at 70% 1RM
Bench Press 1×7 at 70% 1RM
Bench Press 1×5 at 75% 1RM
Bench Press 1×5 at 75% 1RM
Bench Press 1×5 at 80% 1RM
-Rest 2 minutes between sets
Every 3 min for 4 rounds
2 Front Squat @90%
Mobility:
3 min lacrosse ball trap smash, per side
3 position banded shoulder stretch, per side
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Alex Ebert
1 HSPU shy of 3 rds. Scaled/modified
5 strict pull ups/5dips instead of C2B
45lb+25lb plate with ab mat.
15
0
Bruce Hoffort
5 + 1 C2B (scaled)
14 cal, black band C2B, ring rows, 2rds burpee box steps, 3 rds box jumps (20”).
14
0
Carrie Schatzman
4+1cal
Row (no bikes);big green banded c2b; HSPU off box w 2 35# plates & a 10# plate;
6
0
Celia Osorno
3 + 3 burpees
20” box step overs & 35lb deficit from wall
Participation trophy
17
0
Chelsea Sherman
5+C2Bs
Green band C2B, pushies from a box 45+35lb plates. Post band work and foam rolling.
14
0
Ian Wilson
Moved around and had fun
Great beginning of the week with the best people ever!
18
0
James Lyerly
4 rounds modified
Day 1 back from procedure/ illness… felt 50%. Marking my progress
6
0
james macco
4 + 16* Scaled BBJO's & DHP's.
Taper week for the Chicago Marathon. trying not to kill myself before Sunday. :)
11
0
Jenny Wesolowski
4 + 8 c2b
Hspu deficit from box. A handful of c2b my chest didn’t physically touch.
13
0
Jordan Teague
3 + 6 HSPUs, scaled
Ring rows, 20" box step overs, 3" deficit HSPUs ofr 20" box
Accessory Bench Press 65#-85#
7
0
Molly Leiterman
5 + 29 (5 burpee box jumps in) scaled
Green band C2B, 6 inch deficit off box on knees
17
0
Theresa Rosenquist
4R +5/10R-PU**
Sub’d; BA-S-PU(7), BB-SU, Ring PU..,BP pre: 65/75/80/85x4, 5-7 reps. Mobility post
12
0