Skill/Strength:
6 Rounds
20 sec. Hanging L-Sit
20 sec. hollow hold
20 sec. Superman
Rest 20 sec.
Metcon:
10 min AMRAP
3-6-9-12-15…etc Back Squats 185/125lbs
After each round complete 50 Double Unders (scale to 75 single unders)
Accessory Work:
4 sets
15 Reverse hypers on ghd
:30 Superman
10 back ext.
Mobility:
2 min each side calf smash
2 min couch stretch
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Ashley Engeldinger
24/50 Dubs after 18 squats Rx
Did Saturday's Front squats prior to wod. 135, 155, 175, 195, 205
16
0
Cody Stelmach
Day 17: foam roll twice a day to keep the ibuprofen away
Bar muscle up work in sets of 4 -(rest 8 secs) -3 (rest 8 secs)-2-then repeat 2 more times // 8 sets: 2 min AMRAP rest 1 min - 200m run + 10 TTB + max row cals (18,17,17,16,16,16,17,20) // 3 sets- 10 RDL @185 + 30 sec. Sorensen hold + 30 sec Superman
17
4
james macco
8/15 skwatzzz. Pulled the plug with 30 seconds left. Lower back started chirping at me.
L-sit quickly morphed into a below L-sit, if that's possible.
19
0
Jenny Wesolowski
18/18 bs + 73 su
105# and 75 su. Lower back muscles on left side blew up last couple rounds. Only a few at a time last round
14
0
Mike Taylor
WOD by Kori
4 rds 15:33–8 strict pull ups—10 hang cleans 185lbs—10 squats 185lbs—16 ghds
13
2
Theresa Rosenquist
6/21 BS**
BS@#85, SU v DU(knee just not having both today)🙄Gave my DragRope to Garr👊👊👊. Core work✅ Post: BP/DL SuperSetx10 ea65/75/85 & 95/135/155, ROM too!
16
0