Skill/Strength:
EMOM 11
1: 5 Deadlifts at 75%
2: 3 Box Jumps, pick height
3: Rest
Metcon:
3 rounds
26 Alternating Dumbbell Snatches 70/50lbs
18 Goblet Squats 70/50lbs (hold DB vertical at chest)
20 Shuttle Runs (25ft down and back=1)
-15 min cap
Mandatory Mobility:
3 min hamstring smash per side
3 min quad smash per side
Optional Additional/Alternative Work:
4 rounds for quality
Sandbag Bear Hug Carry 200/150 lbs 60ft
Hand-Over-Hand Sled Pull 225/175 lbs 60ft
-Rest 1:30 between rounds
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Bradley Boockmeier
Yesterdays WOD.
My workout app on my watch said it was “Hard”. I agree.
9
0
Carrie Schatzman
2+18/20bike cals; scaled; subbed bike for shuttles,30#db;
✅DL & BJ (light & low)
4
0
Cody Stelmach
Why does Waldo wear stripes?
11:47 (50#) // 5-8 axel bar deadlifts(210ish#) + 10-30” box jumps //Every 3 min x 3rds: 200’ shuttles + 100’ Sandbag carry (150)+ 50’ HSW UB (1:07/1;07/1:00)
10
3
Because he doesn’t want to be spotted!
That one is hilarious, where you hear it??
I probably heard it from you at some point 😂
David Rueckl
5/20 shuttles at the 🧢 50#DB
DL @317.5 24” box. RX rest.
Showed up and moved forward 30’
10
0
Jenny Renon
10 squats in rd 3 at cap (40# snatches/50# squats) laid down then finished after cap😆
Deadlifts at 175#, up to 30 inch box jumps
11
0
Jessica Ploof
6 squats in round 3 at cap
40# DB, 400 m run instead of shuttles, 160# DL, up to 24” box jumps
9
0
Pamela Gehl
12 shuttles done in last round
20lb dumbbell
Deadlifts @ 125lbs, box jump 20"
12
0
Pauly VanderKelen
DL: 10 reps @ 155,225,275,315, & 7 reps 365#
3x8 Overhead Tricep Extension with a 130# barbell alternating with 3x13 Strict Straight-Leg Raise to the bar while wearing 2.5# ankle weights and 3x8 Preacher Curl with a 110# EZ Bar / 3x8 V-Grip Tricep Pushdown @ 100# alternating with 2x8 Reverse Curl & 1x8 Hammer Curl with 45# dumbbells.
0
0
Theresa Rosenquist
2 R + 2/20 shuttle🏃🏻♀️**
**Scl’d AF!!#35 & 50’ shuttles. #185 DL —> 2x 18” & 2x 20” BJ (😃👊!) 6k(162 cal) bike pre & 2 mi (15:09) TM post. 🫧🫧🫧🫧🫧
12
0