Skill/Strength:
EMOM 6
1: 30sec plate pinch hold, pick weight
2: 30sec handstand hold/pike off box
Metcon:
AMRAP 20
20 Alt. Pistol Squats
15 GHD Situps
20 Wallballs 20/14lbs
5 Bar Muscle Ups
-Rest 1 min between rounds
-BAF athletes scale pistols to feet together air squats, GHDs to abmat situps, BMU to jumping pullups off box if needed
Mandatory Mobility:
3 min adductor smash per side
3 min bicep smash per side
Optional Additional/Alternative Work:
3 rounds for quality
:30R/:30L Side Plank
10 Back Extensions, slowly
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Cass Baier
3+ 8WB - red banded BMU (singles)
First time doing RX pistols 😮💨🍑thanks for the PT Bruehl
18
2
Cody Stelmach
1 Max effort set back squat at 225# for 25 reps
Power snatch/snatch pulls/ Accessory/Fridays metcon (4 Rounds)
11
0
Danielle Stelmach
4 + 18 WB * | EMOM ✔️
*pistols to box (hip flexor not liking pistols yet), thin blue band BMU.
11
0
David Rueckl
4+ 20 pistols scaled pistols to box GHD/: RRPU
Showed up and move forward 30’ coffee time with Liz, miss Maddy, and Kyle.
15
0
JORDAN MAGGLE
4 + 10 abs scaled
PS off box, half GHD half sit-ups, 20# WB, 10 ring rows / PU combo
EMOM ✅
Before class accessory work - bench complex 135-315 + ice bowl workout 2 practice
11
0
Mel Sanders
4 @ 19:48 sc
Pist to box (20"?), bmu box & 35# plate | Tues sb hold/bench accessory | shoveling warm up & cool down...I am dreaming of a white Christmas...
15
0
Nathan Henrigillis
3 + 3 pull ups - jump pu, abmat su 35# db, pistol to box
35/35/45 plate; pike box
11
0
Pamela Gehl
3 rounds scaled
foot hooked behind pistols, jumping bar muscle ups
Tues bench accessory 60lbs
17
0
Pauly VanderKelen
DL: 10 reps @ 155,225,275,315, & 6 reps @ 345#
3x12 Overhead Tricep Extension with a 105# barbell alternating with 3x12 Preacher Curl with 85# EZ Bar and 4x14 Strict Straight-Leg Raise / 3x15 V-Grip Tricep Pushdown @ 75# alternating with 3x8 Reverse & Hammer Curls with 40# dumbbells.
1
0
Theresa Rosenquist
4R+9 🔫😃!!**
**Scl’d AF!! Actual 🔫! (To a box but no foot touching(!) & no ploppin’& rockin’ on the box! 🥳) GHSU✅, SA-DB-Thr (#20), T’s MMUs. EMOM: #25s & pike HSH on box. 100 cals bike pre & 1 mi TM post 🫧🧽🫧
14
0