Metcon:
4 Rounds
10 Strict Press 115/85lb
20 GHD Situps
30 Deadlifts 115/85lb
No Cap
Accessory Work:
6 min EMOM
9 strict ring dips
Mobility:
5 min straddle stretch (use the rig as a anchor)
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Bradley Boockmeier
Played with a barbell and voluntarily did some burpees. And that's what we call progress.
12
0
Carrie Schatzman
12:28 55# AMSU w 12# med ball; Practiced banded c2b; straddle stretch, coffee talk ☕️
9
0
Liz LeCaptain
16:20
80# for the first round and moved up to 85# for the rest of it + 5 min straddle + Coffee Chat ☕️
18
0
Pauly VanderKelen
EMOM7: 9 C2B for 63 total
Wanted 10 rounds for 90 total, but my hands tore in round 7 / Bench Press up to 265#, then 7x3 @ 225#, then 10 rep burn-out @ 185# / 17-17-16 Blue Band Chest Fly for 50 total / First time using the Pulley Pro! 3x10 Tricep Pull-down.
1
0
Sarah Anderson
16:59 rx
Staying clear of coach Cody while on the GHD machine from now on, #concussed 😵💫😜🤣 JK, but I may or may not have taken an elbow to the noggin 🙈😆
6
5
Nice spatial awareness Coach...
🤦♂️🤦♂️ “Cody don’t turn around and hit Sarah!” Immediately followed by Cody turning around and elbowing Sarah 🤦♂️😂🤦♂️😂
There’s just a lil bump 🤏🏻 on my head now 😂
Theresa Rosenquist
BestieWOD @ FSF
Strength: 5x(3 FS + 3 BS @ 75/85/95/85/105 (BSx6) -> 10x(1 RC/4 Deficit Push-ups/6 alt. DB Sn @#30 (RA=DB Cln).
15
0