Skill/Strength:
20 min to find heavy single Back Squat
-Not necessarily a new 1RM
Metcon:
3 Rounds
30 Single Under Crossovers
10 Back Squats at 60% of above strength piece
Accessory Work:
Every 3 min for 4 Rounds
4 Pause Bench Press @65-70%
-Pause at the bottom for 2 sec each rep
Mobility:
2 min hamstring smash per side
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james macco
4:52 @ 165#. Was feeling one with the Crossover. Namaste.
BS @ 275#. Missed 285#. Sarah Macco hit 195# max effort on the BS.///// Abs by Sarah for AW.
22
1
Jenna Decker
220 squat / 5:02 @ 135
Gotta build the legs to make sure I don’t look like Stelmach
13
0
Justin Peterson
4:55 at 235lbs
Only worked up to 395lbs. Not feeling like a buff horse today.
20
0
Maria Onaindia
210#/2:58 @125#
5 # PR-navigating some nerve pain in my back so didn’t push it, bench accessory 75-80#, DU practice, C2B work after
21
0
Molly Leiterman
*8:34
5 rds of 5 cal 3 limb bike, 5 cal just arms -
ton of knee exercises & some abs
Bench accessory #75-80
20
0
Pauly VanderKelen
Overhead Squat: 10@ 95, 9@115, 8@135, 7@155, 6@165#
4x10 Standing Ab Roll-outs on a ~18 degree board (15th hole down on the squat rack close hole pattern) alternating with 4x15 Tib Raises with 15# on each Tri-Flexor / 200 meter Backwards Walk Sled Pull with 125# on the sled / 200 meter Sled Push with 145# on the sled / 3x10 Calf Raise @ 200# alternating with 3x13 Shoulder Raise with 25# dumbbells.
0
0
Theresa Rosenquist
BS: 160. MC: 5:34*
BS: 🚫PR but ⬆️🥳 SuperSet w/2” pause BP @ #80. MC: Scl’d @ 55% (knees happy, trying to keep them thus) & a good # of XO lashings 😭
11
0
Tim Sanders
7:10 @ 205#
struggle bus. squats felt heavy. well under my p.b. and now I'm questioning my overall strength. dang you brain...
10
0
Tricia Spencer
5:51 with 90#
BS 150#, not even close to PR, but knee was feeling a little wonky
15
0