Friday, April 19, 2024
London Boy
On god
Skill/Strength:
For time
50 Burpees to Pullup bar that you cannot reach while standing flat footed
-No cap
Metcon:
3 Rounds
20/18 Cal Row
10 Dumbbell Thrusters 35/20lbs
-Feel free to spice it up to 50/35lb DB
-No Cap
Accessory Work:
Run 400m
Rest 1 min
Run 800m
Rest 2 min
Run 1200m
Mobility:
3 min glute smash per side
WOD
5:15AM-6:15AM
WOD
6:15AM-7:15AM
Open Gym
7:15AM-8:15AM
WOD
8:15AM-9:15AM
WOD
9:15AM-10:15AM
Open Gym
10:15AM-11:30AM
WOD
11:30AM-12:30PM
There are 7 past classes
WOD
12:30PM-1:30PM
Open Gym
1:30PM-3:15PM
WOD
3:30PM-4:30PM
WOD
4:30PM-5:30PM
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Autumn Jarvis
2:38 and 6:40 (some spice 30# DB)
7
3
Cody Stelmach
QF1: 193 (tied Chuck, gotta redo 😆 ) // QF4: Finished 225# bar (9:42) 🤘🏼🤘🏼🤘🏼🤘🏼🤘🏼🤘🏼🤘🏼🤘🏼
8
0
David Rueckl
5:35 burpees 5:13 metcon
25# dumbell, showed up and moved forward 30’
Justin called me a cheery picker, so I had to show up.
5
2
You are one of the most cheery ppl I know!! 😃🤩📣🍻
I wanna row like you! I just need to get 1'3" taller!
James Mueller
Burpees 4:34 METCON 5:08 w/ spice
Did Sundays deadlift EMOM worked up to 475
7
0
Jenny Wesolowski
3:23/6:59 (30# db)
Had to stop and deal with upper back hot spots couple times in last round of thrusters. Glad lower back tightness is better (fingers crossed)
0
0
Liz LeFevre
7:24 ( #25) lil spice💁♀️
First day back since being sick for a week🤧🤒 felt good to move
6
0
Theresa Rosenquist
!!**5:05**!! & 7:?? 😵💫😵🪦
!!**NOT Scl'd AF**!! Just 👵🏼🐢🐌🦥 AF. 😆 (that was kinda fun...Autumn, Kyle, & the new face I met today were FINISHED when I was on #25-30 😱) Metcon: RX'd w/ exception of RA OH. 🙄 pre: 215 Cals/20 min BikeErg.
1
0