Tuesday, December 27, 2022
Belted Galloway
Metcon:
Every 5 min for 5 Rounds
10 Toes to bar
20 Wall Balls 20/14lbs
10 Double Dumbbell Box Step Overs 50/35lbs 24/20”
3 Wall Walks
-Log time for each round
Accessory Work:
Barbell Hip Thrust 10-10-10-10, using heaviest weight per set
Glute Ham Raise 7-7-7-7
Mobility:
3 min glute smash, per side
3 min hamstring smash, per side
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Chelsea Sherman
2:33/2:28/2:29/2:29/2:31 scaled
Toes as high as possible, 25# dbs. + extra bench press accessory! 😃
15
0
Cody Stelmach
Got better today! // “At age 11, I audited my parents. Believe me, there were some discrepancies, and I was grounded.”
4x8 -1.5 Front squats @130 // 5 sets x 5 min-1:30 row @1300 cal/hr + 15 ghd + 20 WB + 60 DU // Accessory work for hips and shoulders
10
0
Devon Deda
2:23, 2:20, 2:26, 2:46, 3:02 scaled
40#, last round scaled to leg raises and ww as far as my arms would carry me
16
0
James Mueller
Recovering from cold can’t breath, scaled it don’t want to talk about it. In other words capped 5 times
19
0
Jenny Wesolowski
Around 3 min per round
Toes at least 3/4 up, 30# db’s. First 2 rounds, went to blue line, red line for last 3.
8
0
Kim Davister
Punch. Drink. Cry.
2:27, 2:35, 3:27, DNF (didn’t do the wall walks so my heart wouldn’t explode), 3:50
11
0
Krystal Lowney
3:08/3:07/2:55/3:06/2:48
20# DB- TTB, getting closer without the extra swing.
11
0
Liz LeFevre
2:57-2:50-2:45-2:53-2:52
Justin told me to get under 3 min each round.. u got it boss👌🏼🥵
12
0
Maria Onaindia
2:30/2:15/2:20/2:20/2:20 Rx
No rips but definitely some double kips but unbroken on everything so that’s something
Accessories
15
0
Molly Leiterman
2:28/2:38/2:44/2:51/3:54
T2 highest, 14# WB to highest point on wall - was blue line then some red towards rd 4/5, #30 db, full wall walks
Accessory: hip thrust at 135,145,155,165
11
0
Steven Leiterman
2:17/2:17/2:16/2:07/2:02 RX
2nd day of Christmas Coach Quote: "I'm too expensive to shop for💅" - James Mueller
15
0
Sylvia Christensen
Yay
Accessory work lizzo#. I take back the yay. 2:34
2:23
2:40
3:20
3:08
16
0
Tim S.
scaled
t2b=wherever I could get them. ww mostly rx. no more than 2 min no less than 1 min rest. heavy grip awkward breathing
10
1
