Strength/Skill:
Deficit Deadlift 5X4@65% E2M
-Stand on 25-45lb plate based on mobility/positioning
-Focus on slow, perfect position
Metcon:
40-30-20-10
Alt. Pistol Squats (Scale to a box, or feet together air squat)
Perfect Plank Pushups
-Bear Crawl 100ft (50ft down and back) between each movement
Accessory Work:
5×3 Bottom Up Front Squats @ Starting around 85% Clean 1RM
-Use Jerk Blocks at Squat Clean catch height
-Drop and reset after each rep
-Try to add load each round
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Grace Adler
16:16
Foot tucked behind ankle for pistol mod, hibernating bear crawl. 135/145/145/155/155# deficit DL.
8
0
Heather Phillips
19:14
65# deficit DLx4, 85#x1, Leg behind pistol squats, knee pu
11
2
james macco
25:33. Substituted 3 wall walks between movements. No room for bear crawl. I feel the wall walks were worse. Shoulders are shot.
DL @ 270# on 45# plate
12
0
Kenzie Christy
24 t2b 50/40 bike 25 t2b - 5:33rx
4x7/11 FS BS @135
4 rds 7 perfect butterfly PU 5 strict dips
5x2 split jerks up to 145
PUMA wod from may 26th - 7+5rx - 1 round + 1 rep more than first time😎
stupid assault runner intervals that took 30 min FML let’s get fit
6
0
Sal Bertuglia
“ That Veronica Vaughn is one hot piece of ass, I know from experience dude. If you know what I mean.”
16:48
1st scaling option for pistols (foot behind opposite ankle)
235# deficit DL on 45# plate
7
0
Theresa Rosenquist
19:42**
**Scl’d w/ narrow sq. to box/dead bug alt. oblique abs (L+R=1)/BK-Def. push-ups. Pre: SunSal. w/up + yoga mobility. Post: negative pull-ups & mobility.
0
0