Skill/Strength:
For time
30 Deadlifts @ 80% 1RM
Metcon:
5 Rounds
4 shuttle runs (25ft down and back =1)
10 Alt. Dumbbell Snatch 70/50lbs
20 Wallballs 25/16lbs
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Danielle Sherman
Open Gym
3 backsquat EMOM x 10 min @ 70% | Tuesdays-ish workout with some changes | 150 abmat situps with ball
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Pauly VanderKelen
50 cal Echo Bike WU complete in 2:23 / Bench Press: 10@135#, 9@165#, 8@185#, 7@205#, 6@225#, 4@245#, singles @ 265,285, and 300, and 310# / 5x4 @ 255# / 1x14 @ 165#
5x14 Strict GHD Sit-ups with 50# on my chest alternating with 5x12 Cable Fly @ 40,45,50,55,57.5# / 5x11 Strict Bar Dip alternating with 5x10 BOBBR into hips @ 235#.
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