Skill/Strength:
Every 2 min for 5 Rounds
3 Back Squat
-Start at 60% and add load each round
-Bring a Friends = work with empty barbell/lightly loaded barbell
Metcon:
40/35 Cal Echo Bike
25 Back Squats 135/95lbs (from rack)
15 Devils Press 50/35lbs
10 Wall Walks
2 Rounds
-18 min cap
-Bring a Friends = Scale bike cals if needed, scale to air squats, scale DP to regular burpees if needed, wall walks to 50 alt. Shoulder taps if needed.
Accessory Work:
Every 2 min for 4 Rounds
15 Standing Barbell Calf Raises
20 Abmat Situps
Mobility:
3 min adductor smash per side
3 min IT band smash per side
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Alex Ebert
Mobility. Did 1 rd of workout
Tight calf muscle from 🤷♂️ no BS but more mobility
16
0
Autumn Jarvis
5/10 WW in 2nd round (25 cal (3 min cap on bike) for 2nd round)
85# Squats and 25# DB //Squats up to 155#
12
0
Bradley Boockmeier
17:51. SUCK IT STEVE
13
3
In all seriousness - Congrats on the better time, this workout definitely hurt lol
Just told me your time when I had 2 wall walks left 🤣 had to beat it
David Rueckl
4/10 WW in round 2. 35# dumbell, 75#squats wall walks got sketchy. RX bike
150# back squats in first workout. Showed up and moved forward 30’
15
0
Erika Donaldson
10 squats into round 2
95#barbell 25#dumbells wall walks✅️
Abs and coffee
10
0
Jenny Wesolowski
11 dp at cap with mods
Legs WRECKED from yesterday. Shoulder is almost healed. Front squats @ 75# since i did so many bs yesterday. 20# devils press cautious on first round, 100 shoulder taps with reset every 10. BS 105-135#
8
0
Pamela Gehl
28 cals in 2nd round
Backsquats 65lbs DPress 20lbs.
Wall walks-20" away from wall-10 is alot!
11
0
Sylvia Christensen
1+15 devils press / 180# BS
Finished after cap. That was hard. 4 mile run
13
0