Metcon:
6 rounds, each round for time
Row 250/200m
12 Chest-to-bar Pull-ups
10 Alt. Overhead Lunge 95/65lbs
12 Hang Power Snatches 95/65lbs
10 Alt. Overhead Lunge 95/65lbs
-Rest 1:30 between each round.
Accessory Work:
AMRAP 8
20 Alternating Hammer Curls, pick load
15 Reverse Barbell Curls, pick load
10 Supinated Chin-ups
Mobility:
2 min Pec smash
2 min barbell quad smash each leg
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Cody Stelmach
“You and your mom are hillbillies. This is a house of learned doctors.”
1.5 Front squats // 5 sets -5 min each: 1:30 row @1300cal/hr + 14 GHDs + 10 front squats + 14 bar facing burpees + light bike during remaining time
12
1
Ian Wilson
Should have been amazing, but I am sick. Just in time for Christmas!!!
Thanks everyone for voting for us. It means so much. It will be great for our Firm and our foundation that gives huge donations to children and adults with disabilities. Thank you and Merry Christmas!
14
2
Justin Peterson
26:53 (2:46[yikes], 3:24, 3:27, 3:19, 3:17, 3:10)
8
2
It's fun working out next to you but it's not real fun working out next to you
Is that why you wrote “You Suck” on my whiteboard?
Liz LeCaptain
33: something
3 rounds rx (11 cal bike) + 3 rounds of 11 cal bike, 12 C2B, 1:30 minutes of mobility (knee)
15
0
Molly Leiterman
35:24
#45 barbell - lunges limiting factor, blue band for pull ups, but that’s the most weight and lunges I’ve done with a barbell OH!
Had the intention of doing accessory then watched the cute fireplace video on instead
16
0
Theresa Rosenquist
😵💫28:10**
**MegaMods: C2✅, Horiz. RR (R2R), #30 KB FRL, 6/6 KBSn (L), KBCln (R)#30. Mobility post!
14
0
