Skill/Strength:
7 Rounds
:15 Echo Bike Sprint
:45 Rest
Metcon:
4 Rounds
15 Overhead Squats 115/85lbs
10 Double Dumbbell Box Step Ups 20” 50/35lbs
Rest 3 min
4 Rounds
20 Front Rack Lunges 115/85lbs
10 Burpee Box Jump Overs 20”
18 min cap
Accessory Work:
Every 2:30 for 6 Rounds
5 Bench Press at 70%
4 Bench Press at 80%
3 Bench Press at 85%
2 Bench Press at 90%
1 Bench Press at 95%
1 Bench Press at 97%+
Mobility:
3 min hamstring smash per side
3 min glute smash per side
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Autumn Jarvis
Capped into 4th round 6 Lunges (30# DB, mix of Burpee box jumps/step overs, 55# barbell)
42 Bike Cals
17
0
Bradley Boockmeier
Did the first part, and then decided to walk 30 minutes on an incline treadmill instead of doing the second part.......
16
0
Celia Osorno
🧢town
42 cals; 269.5 deadlift before class 24.5# PR;
65#; 35# step up; burpee box step over somewhere in burpees round 2
12
0
Cody Stelmach
10 burpee box jump overs left at 🧢 - splits (6:58/ded)
95# // 78 cals (full stop for rest, no ghost riding cals) // For those of us that need leg capacity work this was incredible
14
0
David Rueckl
Capped at the end of round 2. 65# bar 35# dumbell and step overs.
69 bike cals. Showed up and moved forward 30’
This one was not fun.
17
0
Erika Donaldson
2 rounds into part 2
25#dumbells 65#barbell
40 cals on the bike
Bench accessory up to 100#
11
0
Ian Wilson
HWPO Spin Morning! CFGB Easy WOD Afternoon!
Getting lighter and easier everyday!
8
0
Jenny Wesolowski
16:00 all body weight or trainer bar, stepovers, casual pace
Just moved at casual pace. OHS and first 2 rds lunges w trainer bar, then bw lunges. Bw step ups. Burpee stepovers.
13
0
Joe Nygren
Capped at burpee box overs in 3rd rd
90# ohs & frl, 50# db’s box step up. 58 cal on bike
18
0
Krystal Lowney
6/10 BFB round 2
25# DB, 65# barbell, 36 bike cals. It was all harder than I wanted to work today.😴
17
0
Megan Johnson
Capped at 2+4 lunges. Scaled to 65# OHS & lunges, 25# DBs.
8:29 on first part of metcon, part 2 11:29-cap. 47 cal bike.
6
0
Steven Leiterman
80 cal bike
Was feeling a bit dizzy after biking so I joined the peanut gallery - everyone looked like they had a great time though
16
0