Metcon:
32 min AMRAP
Run 400m/Bike 1200m/Row 500m/Ski Erg 500m (your choice to start, and you must switch each round)
10 Alt. Double Dumbbell Box Step Ups 24/20”, 50/35lbs
7 Bar Muscle Ups
10 Devils Press 50/35lbs
Accessory Work:
Bench Press
6-5-4-3-2 reps (build up to a heavy double)
3 sets
15 Ring Rows (feet on box if able
20 Single Leg Strict Toes to Bar
15-20 Banded Hamstring Curls (band attached to rig, laying face down)
Mobility:
3 min foam roll hamstrings each side
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Alex Ebert
3 +3 step ups
45# DB 1st and 2nd round BMU banded/BMU split and then round 3 all without the band! Row, run, bike, run
6
0
Brandon Larsen
5 +350m
Yesterday’s accessory work 50-10 (25 min)
11
5
Heather Phillips
4+3 bmu
2 run/2 bike/1 row
25#
Variety of bmu (perch 1R, box w/45 3R, 35# plate)
14
0
Jenny Wesolowski
4 + 4 devil press.
30# db, jump from box bmu. Run, row, run, assault, row. Snatch deadlifts up to 105#. Bench press 65, 75, 80, 85, 95. Bb shrugs. Ring rows 15, 10, 10. Db Romanian deads 3 x 15. Some ghd sit ups. 3.5 mile run.
9
0
Krystal Lowney
4 + 7 BMUs
25# DBs, box BMUs. Assault bike, Run, Row, Run, Echo Bike (😳…whoa, that was different)
9
0
Mel Sanders
4+60m row scaled
row, bike, run, bike, row
DB #15 , jump BMU on rig **super mental challenge**
0
0
Tricia Spencer
4 + 1 BSU
Bike, run, bike, bike, bike
25# For SU and DP, CTB with thick band for MU
0
0