Metcon:
6 Rounds
2 Back Squat @80%
75 Double Unders
50ft Handstand Walk
400m Run
15 GHD Situps
36 min Cap
Accessory Work:
3×10 I’s/T’s/Y’s with 2.5-5lb plates
-Slow and controlled. Tuck your shoulders into your back pockets
6 Rounds
30ft Yoke Sprint Empty
10 Burpees
Mobility:
3 Position Banded Shoulder Stretch, per side
2 min Banded Hip Flexor Stretch, per side
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Barb :)
3 and 269m rowing
Started @185# for bs…dropped to 155#, .7 on echo, 50 sec hold on box, 500m rowing, 14# med ball sit ups.
Learned a valuable lesson about using clips tonight. 😏
2
0
Danielle Sherman
4 rounds at 24:30
Had to leave to take Ky for track spikes 💨 | 225 BS and 5 wall walks/round
2
0
Grace Adler
33:35
Mod for back rehab - 12 BS@35#, 40 step up on 45# plate, 15 25# DB strict press, 1200m bike, 15GHD to //.
1
0
Jamie Burbey
Under the cap but not by much 🤦
265# BS, 2 rounds unbroken handstand walks. Only 1 round unbroken double unders, the struggle was pretty real 🙄🤷
12
0
Jenny Wesolowski
5 + 210m run (finished workout after cap)
Scaled to 1:30 du practice, 1 min walk to wall. 135# bs.
4
0
Jordan Teague
Scaled; 4+50 sec hold
BS @55% (105)
practiced dubs 1:30
50 sec hold on box
45 sec plank
Accessory work/ Bench
2
0
Mike Cegelski
4 rounds
305# Back Squat. HSW patience improved as WOD went on. I's/Y's/T's.
12
0
Theresa Rosenquist
😳🙀🍸! (😆👊)
4.99R finished 0.1 km &GHSU p. TC. Mods!! BS@#125, 50 alt plank sh. taps, 5:5 SU/DU (🙀), 1.2 km echobike. AW: I/T/Y’s & 8pt plank30:15}x9
12
2
Travis Olsen
Participated DNF under cap
Brutal. Dub attempts became singles, then biking (tight calf), running became biking, smiles became frowns
11
0
Tricia Spencer
Finished SUs in 5th round
50 Sec Hand Stand Holds-broken up in last 2 rounds, 150 Singles, really struggled with BAck Squat, started at 135, then went to 115 😞
5
0