Skill/Strength:
Every 2 min for 5 Rounds
Back Squat 1×6 at 65% 1RM
Back Squat 1×5 at 70% 1RM
Back Squat 1×5 at 75% 1RM
Back Squat 1×4 at 80% 1RM
Back Squat 1×4 at 82% 1RM
Metcon:
Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls
10 push presses
♀ 85 lb ♂ 115 lb
Accessory Work:
Each for time
Ski Erg: 3x 1900 m
-Rest 3 mins between efforts.
Mobility:
2 min glute and hammy smash
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Brandon Larsen
23.1 ✅
Yoked egg brand brought to you by Cody Swollmach ….. wonder what dusty did for a workout today can you start posting your workouts for us!
6
2
james macco
3 + 14 /// Probably should've scaled and moved through it faster. Still, not a bad way to spend 7 minutes. Also, only did 7 reps of each on the first round, hence my "14 " above.
BS - 195/205/215/235/235
20
0
Jenny Wesolowski
5 + 10 sdlhp
55# BS @ 110, 120# stayed at 70% feeling extra fatigued and weak today.
12
0
Krystal Lowney
5 + 4 HP 55#
Thought I could do an emom and that fell apart fast.😩 4 mile run, no BS rack at home.
6
0
LAURIE MARTINEZ
3 + 5 SDLHP
Kept it light for Metcon.
Maxed out BS @ 90 :-)
LOVE the new gym layout! 💗
15
0
Steve Kaster
23.1 , scaled - 11:43 tie break , 180 reps, skipped pull-ups due to injuries
Thanks Ian, good coaching !
15
0
Theresa Rosenquist
191 reps***
***Open 23.1 #UpperExtremityScl’d: 60 Cal row-50 AMSU-40 DB Sq(#30, LAO!)-30 DB Cln (#30, LAO!)-TB@11:53-11 of 20 #30 DB OH Lunges (LAO!)🥵 HR:163
15
0