Skill/Strength:
Every 2 min for 5 Rounds
2 Pause Back Squats @60%
-Add 1 rep each round
Metcon:
Every 6 min for 3 rounds
8 Overhead Squats 135/95lbs (from ground)
12 Bar Facing Burpees
16/14 Cal Bike
20 GHD Situps
-Scale to finish within 6 min
-Log time for each round
Accessory Work:
Every 2 min for 6 Rounds
3 Push Press
-Start at 60% and work up each round
Mobility:
3 min quad smash per side
3 min hamstring smash per side
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Bradley Boockmeier
3:05, 2:40, 2:21. Working time. Not rest time.
Squats at 285# those added up quick
15
0
Danielle Sherman
About 4 min per round
85 lbs. BS 125. Should have went heavier on both lifts today
12
0
David Rueckl
4:48 4:41 4:06
Scaled to deadlifts 135#
125# squats
Showed up and continued to move forward 30’ today!!
13
0
Heidi Jones
≈ 4-5 min / round for 2 rounds (no rest time)
[Only 2 rounds because I had to leave early]
35# OHS / sit ups w/ 20# hand weight /
115# Back Squat
10
0
Justin Bruehl
(Work)2:38/2:27/2:37
B.squat @275
1 minute rest
Bonus: 325x2 pause squats
Felt good
8
0
Justin Peterson
2:47, 2:47, 2:22. Time to complete.
Back Squats at 275lbs. My mind was telling me we had 4 rounds of the workout, not 3, so I was pacing for that in the first two rounds.
13
2
Liz LeFevre
3:26/3:10/3:06 #85 - thanks Justin for the push 👍🏼
BS- #145
11
1
Thanks for the athleticism and coachability 👍🏼
Megan Vogel
GHD to \\ … 2:34 / x (screwed up counting did 12 cals 🤦🏼♀️) / 2:26
Working time on scores.
Brain went dead 2nd round so score doesnt count.
165# BS
Thanks Cody for great coaching and Brian for not letting me go solo :)
10
0
Mike Tomaso
4:33; 5:30; 6:00
65# OHS, rd 1 GHD, rd 2 GHD to =, rd 3 AbMat sit-ups
BS @175
12
0