Skill/Strength:
Every 1:30 for 6 Rounds
1 Squat Snatch+1 Overhead Squat
-Start at 60% and add load each round
Metcon:
4 rounds, 2 mins each, for max reps of
20 Pullups
16 Alt. Front Rack Lunge 135/95lbs
max reps in remaining time GHD Sit-ups
-Rest 45 secs between each round
-Scale pullups in reps or add assistance, as well as lunge weight to guarantee you get to GHDs each round
Accessory Work:
3 rounds, each round for time, of
50/35 Echo Bike Calories
Rest 1:1 between each round
Mobility:
3 min glute smash per side
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Bradley Boockmeier
Looked at this workout and said “Absolutely not.”
Lifted at school instead.
8
2
Those are the workouts you absolutely need to show up for!!!
I just thought it sounded way too easy.
David Rueckl
8,5,0,7
Showed up. Worked as hard as I could. As long as I’m moving forward, it’s a good day!
Moved 2” in my marathon today.
8
0
Grace Adler
16,15,16,14 GHD to //
10 pull-ups + 10 ring rows each round, 55# back rack lunge. Snatch/OHS 55/55/60/65/65/70#
12
0
Kevin Hansen
23/18/16/ 🧻bathroom (scaled to 12 lunges - knee pain)
115/135/155/165/175/185 ✅
15
1
“🧻” 😂
Sam Carter
19-18-13-13 RX unbroken
That was really hard. Lift to #100
14
1
Must have been doing a lot of unbroken standing around too!
Sara Weber
55# snatch
12-10-8-7 ring rows / 95# lunges / 12-12-6-6 med ball abmat sit ups
14
0
Sylvia Christensen
130 snatch. Between 1 and 100 GHDS
At least the lifting went well 😂 105# DL INSTEAD OF LUNGES. 37 glute ham developers 20-20-15-15 for pull-ups 👍🏿
7
0