Skill/Strength:
EMOM 6
1: 15 Wallballs (try to go unbroken)
2: 10 Box Jumps 30/24”
Metcon:
7x400m Runs
Start with 3min rest after first run, and decrease rest by 30 seconds each round
Accessory Work:
4 Rounds, 3 min each
10 Alt. Overhead Lunges 50/35lb Dumbbell
10 Strict Pullups
10 Burpees Over Dumbbell
Max Alt. Dumbbell Snatches with remaining time
-Rest 2 min between rounds, log total DBS reps
Mobility:
3 min calf/achilles smash per side
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Cody Stelmach
19:33 (1:15/1:12/1:16/1:16/1:16/1:21/1:27(charlie 🐴 in hammy last 150m so slowed down) #old
West side at 2:30pm 🥵 (that damn turn around at 200m) //legends comp wod #1 (I think) -9:34
11
0
Joe Nygren
Emom☑️
Worked on 95# squat snatches. Emom6 75# thrusters, 45 rep, bar never touched the ground in the 6 min
14
0
Jordan Teague
24:01. 🤢 D Stelmach is fast 👟
(2:01, 1:50, 1:46, 1:55, 1:52, 2:06, 2:01)
14# WB, 20" Box
10
2
Liz LeCaptain
Accessory Work
57 DB Snatches - held 2 DB at side instead of overhead, lat pull downs instead of pull ups.
13
0
Pamela Gehl
26:56
Skill/strength 10lb wallball, 20" box
Accessory 100 dumbell curls 15lbs, 100 ab roll outs and 50 pistol step down progression and coffe w/E
14
0
Pauly VanderKelen
Alternating Front Rack Lunges: 10 reps @ 45,95,115,135,165, & 185#
4x15 Kneeling Ab Rollouts with 15# in the weight vest alternating with 4x12 Forearm Curls with 35# dumbbells / 3x15 Leg Extension @ 75# alternating with 3x12 Calf Raise @ 200# / 3x15 Leg Curl @ 65# alternating with 16 reps of Lateral Raise with 15,20, & 25# dumbbells.
0
0
Theresa Rosenquist
🥵23:40**
**Scl'd AF!: 800m on BikeErg ('cuz the conversion app gave me permission...👶🏼👵🏼😼). #12s DB thruster(v. WB) & #12 BSU (16") & Shldr ROM/Mob. -> PT w/ Matt, DPT😎
11
0