Skill/Strength:
Every 2 min 4 Rounds
1×5 Push Press at 65%
1×5 at 70%
1×5 at 75%
1×5 at 80%
Metcon:
8 Rounds
10 Alt. Front Rack Lunges 115/85lbs
10 GHD Situps
16 min cap
Accessory Work:
3 Rounds, each for time of
75 Double Unders
20 Cal Ski Erg
10 Cal Echo Bike
-Rest 3 min between rounds
Mobility:
3 min glute smash per side
3 min delt smash per side
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David Rueckl
13:54 Masters RX
Push Press to 125#
Showed up and moved forward 30’
Happy 4th everyone!!!
14
0
Pauly VanderKelen
HBBS: 12 reps @ 135,185,225, & 275#
1 minute Static Bar Hang / 4x2 Legit Standing Ab Roll-outs alternating with 4x13 Wrist Curls with 35# dumbbells / 3x15 Leg Extension with 30# on each Tri-Flexor alternating with 3x12 Calf Raise @ 205# and 3x15 Shoulder Fly with 15,20, & 25# dumbbells.
0
0
Steven Leiterman
5:44 RX
Rounds 1-2 (1:11), 3-4 (2:38), 5-6 (4:06), 7-8 (5:44). Push press 135/145/155/165
9
0
Sylvia Christensen
8:32
Up to 135 push press. Beforehand 4 rounds: 10 good mornings (90#), 10 glute bridge, 10 tempo goblet squats then 3 mile run. Goodbye legs
12
0