Skill/Strength:
EMOM 4
8 Overhead Squats at 40% (take from ground)
Metcon:
3 min on, 1:30 off for 6 Rounds
30/24 Row Calories
max reps in remaining time Shuttle Runs (25ft down and back=1)
-Stop if you get to 42 shuttle runs
-Scale row to get done under 2 min
You must login above to log your score
Alex Ebert
20.5….. 14RMU, 72cal, 108 wall balls
Strung 3 doubles and even a triple on the last one! Lots of progress and a PR!
9
0
David Rueckl
Community WOD with my side kick Kyle.
Coach Alex had a good one this morning!
Showed up and moved Forward 30’
8
0
Pauly VanderKelen
HBBS: 10 reps @ 135,185,225, & 255#
1:10 twisting bar hang spine decompression / 4x10 Kneeling Ab Rollout wearing a 35# weight vest alternating with 20 reps of Lateral Raise with 15,20,25, & 30# dumbbells / 3x12 Leg Extension @ 85# / 3x12 Prone Leg Curl @ 60#.
0
0
Theresa Rosenquist
CommWOD w/ Craig🍕
All the work✅ 17:00. #35 KB (single Sq & Lunges, Dbl DL). BikeErg Cals: 11/22/30 (135 total) -> 3 mi/42 min TM post. 105 Cals Bike pre.
7
0