Metcon:
2 rounds, each round for time
21-18-15-12
Cal Bike
GHD Sit-up
-Rest 1:1 between each round.
Accessory Work:
Bench Press 4-3-1-4-3-1-4-3-1-4-3-1 at 80% 1RM
-Rest as needed between sets
Mobility:
3 min pec smash per side
2 min banded hip flexor stretch per side
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Bradley Boockmeier
Worked out at the Y. Basically a body builder now.
15
2
Brandon Larsen
19:42
I didn’t see dusty at the gym if Jamie asks 😳😳😳
13
1
Who is dusty? Never seen him.
Carrie Schatzman
Fun w friends for 1 round- then had duck out early to go to a dentist appt 😁
1
0
Cody Stelmach
16:42 (5:09/6:24) // Day 6: #drugfree #MLJT #nosocialmedia
Wish Dusty could of been here today…
16
1
Was he gone to the chiropractor too?!
Jenny Wesolowski
28:05 (9:10, 9:45)
SI joint cranky so did all ab mat sit ups with 14# ball, no ghd. Echo bike
10
0
Jordan Teague
9:40/10:52
Sets of 21 weighted AMSU, the rest GHDs
Bench accessory with Dana
10
1
#med ball
Justin Peterson
Would’ve done the workout as fast as cody but I went to the chiropractor instead.
6
1
Also hit the chiropractor today. yeah. cool story
Pauly VanderKelen
HBBS: 5@135#, 4@225#, 3@275#, 2@315#, singles @ 345#, 365#, 385#, and 405# PR! Then 10x1 @ 375# every 2:00.
1:00 Barbell Walk-out @ 460# / Bar Hang for 1:10 / 5x12 Ab Roll-outs wearing a 50# weight vest and kneeling on (2) 55s, (1) 45, and an AbMat alternating with Wrist Curls with 25# dumbbells / 3x10 Calf Raise @ 175# alternating with 3x10 Shoulder Raise with 25# dumbbells.
1
0
Theresa Rosenquist
😳😭😡😼
ALL the emotions! “Holy 💩!” “I suck!” “Now I’m pissed” “suck it up buttercup!” 34:34 duckin’ min. Rx’d (8” early start R2, HR: 151-159)
13
2