Skill/Strength:
3x350m Row
-Try to row :10-15 faster pace than your 2k row average pace (ex: 8 min 2k row would mean 2:00 avg pace, so try to row your 400m at 1:45-1:50 pace)
-Rest 1 min between rows
Metcon:
5 Rounds
11 Box Jump Overs 24/20”
9 Deadlifts 115/85lbs
7 Hang Power Cleans 115/85lbs
-10 min cap
Accessory Work:
30-20-10
Ski Erg Cals
Wallballs 25/16lbs
Mobility:
3 min hamstring smash per side
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Ashley Brocker
4:01
Bruehl, thanks for putting out the carrot
20
3
Before the class, Bruehl was telling us how you always beat him. Looks like I was correct - your warmup is our workout !
Is THAT what it takes for you to post a score!?!?! 😶🌫️🤔🫣🤫
David Rueckl
6:52 24” box (thanks for the push JT) 85#
1:08 1:07 1:05 row
Pace was 137,136,133
Showed up and moved forward 30’
16
0
Ian Wilson
Fun with Friends!!
5:15-8:15 non-stop fun with fitness! PT with JT - Be strong Live long!!
16
1
Why did you stop at 8:15?! Sounds like weakness to me! 😂
Nice work Ian!
Justin Peterson
3:36
4 Rounds 25ft DB Lunge 50lbs, 5 Devils Press, 6 Sandbag Cleans 150lbs -Rest 5 min- 4 Rounds 50ft HS walk, 10 Sandbag Bearhug Squats 150lbs. 19:45
19
3
Krystal Lowney
6:31 Rx
1:27 1:28 1:26 (rested :10ish seconds too long before last round because I couldn’t get my interval set).
20
0
Mel Sanders
fun fun friday
5:08 mod : box stepover 18"/#65 | 3x23 ghd | row: 1:23, 1:19, 1:16
16
0
Steve Kaster
7:14 with low box step ups, 115 deadlifts and muscle cleans
Since I didn’t get the interval set before the start, back of the napkin math based on pulling either side of a 1;40 pace for 500 says either side of 1:10 per 350.
16
0
Sylvia Christensen
4:14
Collapsed lung 🫁. 1:16/1:20/1:22 dogged the 2k so this felt nice 😂
17
0
Travis Bittermann
5:06
All step downs 1:04.8/1:04.1 /1:06 for the row. But then couldn’t really jump on the wod.
14
0