Skill/Strength:
Every 1:30 for 5 Rounds
3 Push Press at 85% 1RM
Metcon:
For time
40 Alternating Dumbbell Snatches 50/35lbs
60 Single Arm Dumbbell Overhead Walking Lunge 50/35lbs 30R/30L
40/30 Echo Bike Calories
— Rest 3 mins —
40 Single Arm Dumbbell Thrusters 50/35lbs
60 Single Arm Dumbbell Overhead Walking Lunge 50/35lbs 30R/30L
40/30 Echo Bike Calories
18 min cap
Accessory Work:
Each for time
Run: 6x500m, rest 2 mins between efforts
— Rest 5 mins —
Run: 4x400m, rest 1:30 between efforts
— Rest 5 mins —
Run: 8x200m, rest 1 min between efforts
Mobility:
3 min quad smash, per side
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Grace Adler
9/30 cal bike
20# DB. PP @75# (not 85%, but what shoulder is ok with - my stiry these days)
4
0
Grant Soletski
135/ 20 lunges at cap 50lb DB Snatch/thruster 25lb db lunge
Good times at 5:30pm class
6
0
james macco
60 (or 70??) lunges in round 2* w/40# db. I feel like Bambi as I walk around today. On a high note, my ass is tight enough to bounce a quarter off of.
Light PP today as lower back is good but not great. 135#
7
0
Jennifer Gleason
18 min. Of Fitness
15 cals, 40 Alt. DB hang snatches (25#), 60 walking lunges, 15 cals
REST 3:00
40 DB PP (30#), 20 air squats, 40 walking lunges, 8 cals
6
0
Jenny Wesolowski
21/60 oh lunges. Finished after the cap
30# db (should’ve probably picked 25#, oh lunges not fun). PP @ 75# (shoulder limiting but the most I was able to do in pp in awhile!) 4 reps each round
9
0
Jordan Teague
17:35, modified.
30# hang snatch, OH carry down and back length of gym R/L, DB Push Press (knee issue so no bending)
85# PP
8
0
Kimb Davister
21:33; 1 cal second round at 🧢 Rx
135 pp quick resets because I am too afraid to cycle that heavy 😅
8
0
Pauly VanderKelen
Front Squat: 5@135, 4@185, 3@225, 2@275, singles @ 315, 335, failed 355#, hit 345#, then 6x4 @ 270# every 2:30.
30 second Front Rack Walk-out @ 325# / Static Bar Hang for 30 seconds / 5x11 Ab Roll-outs wearing a 60# weight vest and kneeling on (2) 55s, (1) 45 and an AbMat alternating with 5x12 Wrist Curls with 25# dumbbells / 5x13 Calf Raise @ 185#.
0
0
Theresa Rosenquist
2.69/final 30 cals at TC **
**#25 DB Sn&Thr/#15 DB OHWL(👻🐙), “if you scale appropriately you’ll finish” - JTP (guess i didnt scale appropriately) DB PP @#35 (LA) DB BP@#30(RA).
10
0
Tim Sanders
active rest
200 cal concept bike. 40 cal ski erg. some running. 205#pp last rd 5 reps
7
0