Skill/Strength:
EMOM 8
Odd: 20 Single Under Crossovers
Even: 10 GHDs with medball up to 30lbs
Metcon:
Working for 2 min on, 1 min off until complete
60 Kettlebell Swings up to 70/53lbs
50 Burpees Over Kettlebell
40 Kettlebell Goblet Lunges (same KB for swings)
50 Burpees Over Kettlebell
60 Kettlebell Swings
-Continue where you left off after each min of rest
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Natalie Blomquist
21ish #44
Did 5 consecutive kipping handstand push-ups with only an abmat!! That’s a PR! Also worked a little on lat strength and toes 2 bar progression
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Pauly VanderKelen
30 degree Incline Bench Press: 10 reps at 95,115,135,165,185, and 195#, then 12 reps of close grip @ 165#
2x12 45 degree incline chest press with 65# dumbbells, and 2x12 30 degree incline chest press with the same weight alternating with 4x13 BOBBR into hips @ 245#/ 4x11 Strict GHD Sit-ups with a 65# dumbbell on my chest alternating with 4x13 Chest Fly @ 45,50,55, and 60# / 1x10 Overhead Tricep Extension @ 95#, and 3x5 Strict Chin-ups.
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