Skill/Strength:
8 min (:25 sec- 5sec transition :25 sec. on)
Hollow Hold and Superman
Metcon:
In 3 mins, for max reps
20/16 Echo Bike Calories
10 Dual Dumbbell Box Step Overs 50/35lbs, 24/20”
max reps in remaining time Ring Muscle-ups
-Rest 1 min, then repeat 1x more, rest 1 min, then repeat one last time with 4 min
-Scale RMU to C2BPU
Accessory Work:
Get swole time
3 rounds for quality of
12 Push-ups
20 Banded Tricep Push Downs
15 Barbell Skull Crushers, pick load
Mobility:
3 min quad smash, per side
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James Lyerly
24 banded pull-ups
Shoulder appreciated the band. Increased range of motion… working my way back up to the rig.
35#
6
0
james macco
20 C2B with 45# DB's / FUN STUFF!!
Project horseshoe was put into overdrive during the accessory work.
11
0
James Mueller
37 C2Bs would have got 40 but got capped.
21
4
Jenna Decker
15 C2B
35 db. Dropped a band size down to skinny blue. Maybe in 2023 I’ll get my pull-ups
9
0
Justin Peterson
34. 10, 9, 15
13
4
Maria Onaindia
42 PU/some C2B @35#
Excited for my six pack!
Accessories bc never turn down an opportunity to get swole
17
0
Molly Leiterman
11 ring pulls ups/push ups
30# db
Accessory done - feeling swole and sore
16
0
Pauly VanderKelen
HBBS: 5@135#, 4@225#, 3@275#, 2@315#, singles @ 345#, 365#, 385#, and 400#! Then 8x1 @ 375# every 1:45.
1:10 Barbell Walk-out @ 450# / Bar Hang for 1:10 / 5x12 Ab Roll-outs wearing a 50# weight vest and kneeling on (2) 55s, (1) 45, and an AbMat alternating with Wrist Curls with 30# dumbbells.
0
0
Theresa Rosenquist
ABQ WOD SF&EZ!
4R4Q! 10 B-SU(16” L>R), 5 plank/push-up combo, Ab mixup: 30 HR/LL/flutter/RT/V-up, 25 sup. B.Ext > 2 mi walk
1
0