Skill/Strength:
Every 3 min for 5 Rounds
2 Squat Cleans+1 Hang Squat Clean+2 Front Squats
-2 Sets at 80%, then add load each round
-Be tough
Metcon:
10 Rounds
6 Single Dumbbell Overhead Walking Lunges 50/35lbs
4 Burpees Over Dumbbell
-10 min cap
Mandatory Mobility:
3 min adductor smash per side
3 min IT band smash per side
Optional Additional/Alternative Work:
5 rounds for quality
5 Dumbbell Bench Press, pick load
8 Dumbbell Rows, pick load
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Ashley Brocker
Other fun stuff
2 rounds, 5 min rest between: 5 ww, 10 double db (35s) box step overs, 15 cal row, 7 ww, 14 bso, 21 row, 9 ww, 18 bso, 27 row. 28:21 (11:10/ 12:11). Not really that fun.
0
0
Cass Baier
5:48 RX
Complex= an ugly AF 107# one rd- then barely maintained 105# yall are animals
13
0
Danielle Stelmach
5:58 Rx
complex 120/120/125 then 130x2 (failed the hang @ 130 each time during the complex, but did hang+2 FS after failing) was not tough enough today 😝
8
0
David Rueckl
7:28 53 # kettlebell swing instead of walking lunges
150 # complex
Showed up and moved forward 30’
15
0
Ian Wilson
Fun, Friends, Fitness, Friday, & JT
Light on cleans, 5 ish minutes on the Metcon, PT fun!
14
0
Jenny Wesolowski
7:00 😡 rx
Coulda worked harder to get under 7 🤣 Complex (went light) @ 90-110#
5
0
Liz LeCaptain
A much needed active recovery, treated metcon like an EMOM - 9:25
Bike/mobilize instead of clean complex
14
0
Theresa Rosenquist
7:11** (row got 86’d)
** Scl’d AF!! #30 DB, 🚫OH! Gramma burpees. Cln Cmplx w/ KBs: 2@26s & 3@35s.
15
1
86'd 😆