Monday, June 24, 2024
So it goes
Skill/Strength:
Every 2:30 for 5 Rounds
6 Back Squat at 65%
4 Back Squat at 75%
3 Back Squat at 80%
2 Back Squat at 85%
1 Back Squat at 90%
Metcon:
4 Rounds
15 Choose Depth Wallballs 20/14lbs (squat as little or as much as you’d like, you pick!)
100 Double Unders
10/8 Cal Echo Bike Sprint
-8 min cap
Accessory Work:
EMOM 16
1: 8 GH Raises
2: 12/10 Cal Ski Erg
3: Max Handstand Hold (against wall or freestanding)
4: Rest
Mobility:
3 min hamstring smash per side
3 min glute smash per side
You must login above to log your score
David Rueckl
Finished 1:48 after the cap. Single unders.
BS to 195
Showed up and moved forward 30’
15
0
Erika Donaldson
1 cal in round 3
50 dubs 14#ball finished it after cap back squats up to 180
Strict press skill/strength from Sunday up to 80# abs
13
0
Jenny Wesolowski
3 + 5/8 bike cals (25 du per rd)
A couple su in between every du so capped at 25 du per rd. Strict press instead of bs to let legs recover a little from Saturday’s marathon 57-80#
8
0
Jordan Teague
3 rds at 8min
Full depth WBs cause Liz is mean and bullied me. 45 sec dub practice (hit about 50)
BS 145-200
0
0
Justin Peterson
3+93 Double Unders, unbroken
Back squats successful up to 2x385lbs. Missed single at 405lbs.
13
0
Maddy Meyer
3 + 15 WB
Finished 2:28 after cap
45 sec each round of DU attempts and SU
BS to 175#
0
0
Maria Onaindia
7:58*
Normal WBs because my body refuses to do otherwise and 50 DUs (did one round unbroken-PR), up to 210# BS
18
0
Pamela Gehl
3 + 10 wall balls
50 dubs 1st round, 100 SU round 2 and 3
Strict press strength from Sunday
Max. 70lbs
13
0
Theresa Rosenquist
1. Tabata Row & 2. 10,024m Row**
Row'd Royalty WODs: 1. For dist: 636m & 2. For time: 54:48 Thanks Dinger for keeping me company!!
9
0