Wednesday, May 17, 2023
Kygyz
Skill/Strength:
Mobility Clinic – Hips and Booty
Banded Hip Flexor Stretch from rig upright
Laying banded frog stretch
Glute Cross-leg smashing
Metcon:
2 rounds, each round for time, of
40 GHD Situps
30 Bar Facing Burpees
20 Deadlifts 185/125lbs
5/4 Rope Climbs 15ft
20 Deadlifts 185/125lbs
30 Bar Facing Burpees
40 GHD Situps
-Each round has a 13 min cap (if you finish under 13, wait until 13 min mark to start round 2)
Accessory Work:
Each for distance
Row, 10 mins
Row, 8 mins
Row, 6 mins
Row, 4 mins
Row, 2 mins
-Rest 3 mins between efforts
Mobility:
3 min hamstring smash per side
2 min glute smash per side
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Bradley Boockmeier
20/40 GHD and 10/30 burpees.
Not one part of me enjoyed any of that. Contemplated quitting every single rep
9
1
Cody Stelmach
12:40 // 25/30 burpees // holy 🐮 that was bonkers
WIN THE DAY // Power snatches 5x3 135-165#
14
1
Thanks for clearing up the DL/OL confusion.
Grace Adler
17/30 burpee & 1/30 bar facing burpee
GHD to //, step over, DL115#, row to 12’
6
0
Ian Wilson
Fun with Friends
3 min left on first 13. Waited for next 13 , 3 sec left on second 13. Fun workout
16
0
Jenny Wesolowski
11:57/12:24
40 light kb goblet squats (26#) instead of ghd. Switched to holding kb between legs for 2nd rd. Burpees without lowering to ground. 12 rope pulls. 125# deads. Forgot deads in 2nd rd so had to do 40 at once. Do not recommend! 🤰🧠
11
0
Jessica Ploof
All the caps
22 burpees first round, 12 DL second round, 115#DL, half GHD half amsu, 2 rope climbs to tape, rest rope pulls
12
0
Jim Koehler
Rd1 thru 30 burpees, rd 2 thru 12 burpees. 135# dl and ring rows for rope climbs
8
0
Justin Peterson
12:20; 28/40 GHDs.
Paced last set of BFB too much! Dang it. Should have finished.
16
0
Krystal Lowney
2 caps
7/30 BFBs—12/20 DLs
Rx other than my first 2 rope climbs, I thought the tape was 15 feet🤷🏼♀️
15
0
Liz LeFevre
Capped RX- 20/40 GHD. 14/30-BFB
Waited all week for this workout 😍 loved every second of it👌🏼
11
2
Maria Onaindia
12:05/13:40*
Rx-capped with 12 GHDs left 2nd round and finished it after, 100 DU/bent over rows/practiced jumping into hollow hold after
15
0
Molly Leiterman
Got to workout 😎
My knee is a balloon now somehow but 4 rds of:
20 sit ups, 15 bench push ups, 10 RDLs with focus on weight distribution & quad flex, 15 db curls with #15s, 15 db presses with #15s
& so much good conversation & catching up 😃
16
0
Natalie Blomquist
Capped twice… I think a part of my sole died today
Round 1: 34/40 GHD sit-ups UGH so close!
Round 2: 7/30 burpees (second set)
11
2
Pauly VanderKelen
Front Squat: 5@135, 4@185, 3@225, 2@275, singles @ 315 and 335#, then 5X4 @ 300# belted every 3 minutes
Static Bar Hang for 1:15 / 4x10 Standing Ab Roll-outs on a ~22.5 degree board (11th hole down on the squat rack close hole pattern) alternating with 4x12 Tib Raises with 15# on each Tri-Flexor / 4x13 Calf Raise @ 195# alternating with 3x13 Shoulder Flys with 25# dumbbells.
0
0
Steven Leiterman
Rnd 1) 2 legless rope climbs +69 attempts - Rnd 2) 12:38*
*Round 2: Only did 2 legless rope climbs - can't figure out footing for regular rope climbs
14
0