Skill/Strength:
10 min work on freestanding handstand holds
Metcon:
5 Rounds, each for time
5 Shuttle Runs (25ft down and back=1)
7 Shoulder to Overhead 135/95lbs (from the floor)
9 Bar Facing Burpees
-Rest 2 min after each round
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Cody Stelmach
.1% better today!
Hang snatches, sq cleans +split jerk, banded front squat, accessory snuff, freestanding hs hold pr of 20 secs!
2
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james macco
16:20?* Rounds 1&5 @ 135. Rounds 2-4@ 115. Should’ve just stuck with Rx weight.
Handstand hold of 9 sec, I think.
2
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Jenna Decker
Basement WOD
Working on getting those pull-ups. 5 rounds of 10 L-Sit Strict Press @ 65, 5 deficit pushups (biochem textbooks did the trick), 30 second plank & 10 bent over barbell rows. Happy Sunday!
4
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Pauly VanderKelen
DL: 10@155#, 9@225#, 8@275#, 7@315#, 6@365#, singles @ 385,405, and 415#. Then 5x5 @ 345#
5x12 Overhead Tricep Extensions with a 75# barbell alternating with 5x15 Lying Leg Circle with 5# on each ankle and 5x12 Seated Arm Curl with 20# dumbbells / 3x12 Tricep Pull-down @ 60# alternating with 3x12 Preacher Curl with 30# dumbbells.
0
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Sylvia Christensen
👾
Honestly don’t Remember logging this but I mobilized
2
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