Metcon:
For time
Double Kettlebell Overhead Walking Lunge 35/26lbs, 100ft (25ftx4)
— then —
10 rounds of
10 GHD Situps
4 Bar Muscle Ups
— then —
Double Kettlebell Overhead Walking Lunge 100ft (25ftx4)
27 min cap
Accessory Work:
Each for time
Run: 4x400m
Run: 2x800m
Run: 4x400m
Every 1:30 for 3 Rounds
3 Push Jerks, 77% 1RM
— then —
Every 1:30 for 3 Rounds
2 Push Jerks, 85% 1RM
— then —
Every 1:30 for 4 Rounds
1 Push Jerk, 87+% 1RM (increase load each set)
Mobility:
2 min quad smash per side
3 min shoulder smash per side
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Alex Ebert
Capped at 27. 50 feet left finished after cap
Front rack KB for the second set of lunges only
10
0
Cody Stelmach
14:5999999
Hand tore again, thank the lord no more muscle ups the rest of the week // my lats are not ok
13
0
David Rueckl
25:05 scaled to 15 pound dumbbells, ring, rows, and ring push-ups.
I finished again, which is another win! Trainer T is very sweet, until you realize, she’s working you like a rented mule. I’m starting to see a pattern with the trainers.
9
0
Jenna Decker
I was there
All the accessories. All the sports tonight. Go Bucks. Go Bruins.
10
0
Jenny Wesolowski
18:59
18# kb oh lunge. Modified to 10 wall balls 12# (still getting used to the target, getting better), 4 kb swings almost all the way up 53#
8
0
Jessica Ploof
20:19
BMU off 30” box- half the rounds with 35# plate, 4 rounds with 25# plate, 1 round no plate
10
0
Justin Peterson
12:37. Thanks to whomever left their grips on the cubbies for me to use!
11
1
perks of owning the gym, all of the free gear! albeit slightly used
Maria Onaindia
21:03 sc
Banded BMU (did all 40- most I’ve ever done so that’s a win)-rest unchanged. More BMU practice after and 170 DUs for practice
12
0
Megan Vogel
23:56
Scaled. Pink KB - some overhead some front rack. BMU - some rx some banded. I was a hot mess today.
8
0
Pauly VanderKelen
Front Squat: 5@135, 4@185, 3@225, 2@275, singles @ 315, 345#, and 370# PR!, then 7X3 @ 295# belted every 2:00.
Static Bar Hang for 1:10 / 5x10 Standing Ab Roll-outs on a ~30 degree board (8th hole down on the squat rack close hole pattern) alternating with 5x10 Wrist Curls with 30# dumbbells / 5x11 Calf Raise @ 195# alternating with 5x11 Shoulder Raise with 25# dumbbells / 5x12 Shrugs with 155# barbell.
0
0