Skill/Strength:
Every 2:30 for 6 rounds
2 Back Squats
2R/2L Single Leg Plate/Box Jumps
-Start back squats at 75-80% and add load each round
Metcon:
AMRAP 10
10 Toes to Bar
Run 100m
10 GHD Situps
Run 100m
Mandatory Mobility:
3 min adductor smash per side
3 min piano on the tummy
Optional Additional/Alternative Work:
5 rounds for quality
10 Ring Pushups
10 Alternating Dumbbell Bent Over Rows, pick load
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Amelia Bloch
4 + 1st 100m/ 140lb BS
Scaled toes 2 parallel
Then 2000m row + accessory work 35lb db + angry 2.5mi run
19
0
Anna Ebert
4+ 2 toes to highest*
Mostly toes to highest and some hanging knee raises
BS 125-140# and 45&25# plate jumps
21
0
Cody Stelmach
“You know, think of me as his own personal Mr. Miyagi. Except without all that extra yard work.“ -Ted Lasso - Almost 6 rx (west side) // squats @225, SL. Box jumps 24”
In the last run of round 6 (first 50 m) - shoe came untied twice 😑 // Accessory work ✅
22
1
You just gotta do a “JD!” At a college track meet, my friend JD was running the 400m. At around 250 m his shoe came untied, @around 300m his shoe came off. He kept running & finished the race….1st place. No one ain’t got time for untied shoes!
David Rueckl
4+5 GHD scaled hanging knee raises RX GHD and run.
BS to 235 # single leg jump, 2,45plates 2, 15 plates
Showed up and moved forward 30’
21
0
Ian Wilson
Fun with Friends on a Monday
Working through the weekend exhaustion, so kept it zone II. up to 335# (felt good), as many rounds as I did, wasn't really keeping track. Fun workout!
22
0
Jenny Wesolowski
4 + 3 ttb rx
Stayed lighter on BS @ 135-160# Got first ten ttb unbroken which is shocking for me! The other rds not so well
15
0
Josh Schill
5➡️start of GHDs*
*toes-to-high-as-possible // BS - 145-155-165-175-185-200 (93% 1RM maybe could have beat it today?) & 3 plates for single leg jumps
15
0
Justin Peterson
6+10 T2B unbroken. Back Squats 345/350/355/360/365/375lbs. Single leg box jumps 26/27/28/29/30/30.5”
Two hand touch to get into and out of the GHD each round (as one should). Shoes did not come untied.
19
1
Megan Johnson
3 + ~40/100m in the 2nd run. Mix of T2B and toes to highest.
155-180# BS, 3-4 45# stack jumps
16
0
Mike Tomaso
3+2 T2B RX
BS 295 SLBJ 3 plates, 3 plates, 3 plates + 10 plate, 3 plates + 25 plate, 20” box, 20”box
9
0
Samarth Mistry
3 + 50m of last run RX.. best ever T2B 🎉
BS 195-215#, 2k row for accessory
13
0
Theresa Rosenquist
💥🧨💥Congrats Tom!!💥🧨💥
3R + 10 V-ups**
**Scl’d AF!! #10 DB V-Ups & 30 DU (R1&2 DU!🥳 R3 2:1 SU:DU for expediency), BS: 120-135, 4” 👶🏼👵🏼 hops.
21
0