Skill/Strength:
EMOM 16
1: 20 Single Under Crossovers
2: 10 V-Ups
3: 10/8 Cal Bike Sprint
4: 10-30ft Handstand walk/1–3 Wall walks
Metcon:
21-15-9
Box Jumps 30/24”
Shoulder to Overhead 115/85lbs
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Pauly VanderKelen
3x10 Strict Pullups alternating with 3x12 Shoulder Shrug @ 245#
3x11 Overhead Tricep Extension with a 95# barbell alternating with 3x25 Lying Leg Raise and 3x11 (broken into 2 sets) 45° Incline Arm Curl with 40# dumbbells / 3x11 Rope Tricep Pushdown @ 50# alternating with 3x11 Preacher Curl with 40# dumbbells / Hammer Curl: 10 reps with 30,30, & 25# dumbbells.
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Theresa Rosenquist
XFT basics:
45min: 55 BikeErg cals -> 3x{15 FG=RR=/10 R-PU/15 GHSU/15 GHHE/16 WL/15 BW-Sq/XO-SU practice 25-30 total jumps -> 60 Cals B-Erg
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