Metcon:
For time, partitioned any way
300 Double Unders
200 Row Calories OR 150 Bike Cals
100 GHD Situps
Accessory Work:
3x [ 2 Hang Cleans + 2 Split Jerks ]
2x [ 2 Hang Cleans + 1 Split Jerk ]
Mobility:
2 min calf smash
1 min seal stretch
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Brandon Larsen
18:36
25GHD /100DU/50 cal /25GHD/100DU/60 cal/25 GHD/ 100 DU /90 cal/ 25 GHD
18
0
Cody Stelmach
"One day I'll get you over that wall of anger, and it will be glorious!" // 18:53
300 DU then 5x-20 GHDs - 40 cal row
20
1
Did you wish my husband a happy birthday today coach ?
Danielle Sherman
22:37
20 lb ab mat sit-ups because 🤰🏻
25
16
💜💜💜💜
Wait what?!?!?🤩
Omg ♥️♥️♥️♥️
Congratulations!!
Woah congrats!!!
Congratulations!!
Congratulations!!! 🎉
Congrats!!
Congrats!
Congratulations!
Congratz D!!!
Congrats
So happy for you guys!
Congrats!!
Yay! Congrats!!!
Woah congrats!!
Donny Covaciu
29:45
Ab mat sit-ups with 20lb wall ball. Dubs went smooth with a new rope
17
0
Ian Wilson
Day 2 after illness, didn't collapse - Win!
Notes: Break up the row and don't do 4000 meters the night before. Happy Fun Amazing Friday!!
23
0
james macco
28:53 I think??
4 rnds - 75/50/25. I don't recommend this. stick with the 10 round plan.
18
0
Jennifer Gleason
35:07 ScaledAF
300 calf raises (Thanks, Jacob Anason🥴)
100 cal bike
75 cal ski erg
200 crunches
7
1
🤩
Jenny Wesolowski
26:33
5 rds of 20 ghd, 40 cal row, 60 du. 60 ghd total, 40 amsu w ball so switched each rd. 20 du each round w 2-3 su in between each one so over 60 total per rd. Did not enjoy 40 cals at once on rower. Would’ve loved to do 10 sets but need to work on volume per set
16
0
Maria Onaindia
23:40
DU/SU (tried to do an even split for remaining rounds but got 30 dubs first two rounds), rowed, GHDs
Started off with a plan for 10 rounds-got bored after 6 and knocked out dubs/GHDs then rowed 80 cals to finish
Accessories to 115#
22
0
Steve Kaster
26:45
Straight through with 100 GHD to parallel, 300 pain-free Achilles single unders, finish with row. First time in a few years doing more than 150 single unders. Maybe the Achilles is finally cured!
22
1
👊
Steven Leiterman
24:43 (10 rounds - 30/20/10)
12th day of Christmas Coach Quotes: "It's not nap time..stop laying on the ground!" - Justin
22
0
Theresa Rosenquist
✅30:31✅ #Luv2Row
50 SU w/DR(x6), 30 Cal C2(x6+1@20C), 20 GHSU@== (x5) Banded Mobility post.
19
0