Metcon:
4 rounds, each round for time, of
30 GHD Sit-ups
10/8 Cal Bike
20 V-ups
10/8 Cal Bike
10 Ring Muscle Ups (good luck)
-Rest 1:1 between each round
-Cap each round at 6 min
Accessory Work:
For time
5 rounds of
5 Burpee Box Get Overs, up to 48”
3 Squat Clean Thrusters, 175/120lbs
— Rest 1:1 —
5 rounds of
5 Burpee Box Get Overs, up to 48”
3 Shoulder-to-Overheads, 205/140lbs
Mobility:
3 min hamstring smash per side
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Celia Osorno
Pain cave
5:04, 16:08, 27:42, 37:41
Cut back on GHD to 20 after round two
Did not finish round two
Banded low ring progressions
8
0
Jenny Wesolowski
5:20-5:50
Rested 5 min between rd. 37:20 total. Rd 1 and 2: 30 Russian kb swings (35#), 8 cal bike, 20 wall balls (12# first then 10#), 8 cal bike, 10 bent over db rows (35# each), 10 push-ups on box. Rd 3 and 4: reduced to 20 kb swings, 15 wall balls.
4
0
Justin Bruehl
4:41/5:03/5:00/5:29
Mus:
7-3///
6-4///
5-3-2///
4-4-2///
[[[Accessory:
5 rounds
5burpee get overs @50"
3 clusters @175lb
7:56]]]
12
0
Liz LeFevre
Participated! GHD’s , bike, v-ups, then just worked on butterfly pulls for whatever time💁♀️
Thanks Coach T for the butterfly help!
12
0
Maria Onaindia
5:43/5:58/5:40/5:44
Scaled RMU to 10 C2Rings & 10 ring dips, rest unchanged-will be anxiously waiting for my 6 pack!
14
0
Nate Ziolkowski
Present
Scaled GHD, and V-Up reps, 12 cals on the assualt bike, 10 push ups, 10c2b. Happy Friday!
10
0