Skill/Strength:
Every 1:30 for 6 Rounds
8 Strict Press at 55%
Metcon:
AMRAP 12
20 Single Unders
15 Single Under Crossovers
10 Double Unders
-10 Box Step Ups 24/20β after each set of jump ropes
Accessory Work:
EMOM 8
Odd: 6 Sandbag Cleans 150/100lbs
Even: Plank Hold
Mobility:
3 min calf/achilles smash
3 min delt smash
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
WOD
12:30PM-1:30PM
Open Gym
1:30PM-3:15PM
There are 9 past classes
WOD
3:30PM-4:30PM
WOD
4:30PM-5:30PM
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Bradley Boockmeier
Dude I lost count multiple times. I have no idea how much I actually did. But I just kept moving.
Strict press 115x3 125x3
7
0
Brent Kuehl
Strict Press 75#
3 rounds - Practiced Crossovers & dubs. 3 in a row dubs best of the day
8
0
Cody Stelmach
90# SP
3 min on -2 min off for 4 rds: 3 rope climbs + 300m run + max air squats (174 total reps) // 21-18-15-12-9-6-3 ~ burpee box jumps + 50 ft of HSW after each round (19:44) // 100-80-60 UB double unders + 100-80-60 unbroken single under crossover ((every trip -15 pushup penalty (2 total trips both during double unders)) (8:35)
4
0
Danielle Sherman
Garage
SP @ 65, BS EMOM at 165 lbs, Wednesday metcon. 10 min burpee EMOM.
5
0
David Rueckl
Just short of 5 rounds
45 second practice on double unders, But did the crossovers and singles.
75#strict press.
Showed up and moved forward 30β
5
0
Erika Donaldson
3 box steps ups after the SU in round 6
50#strict press. Some of the accessory
5
0
Maria Onaindia
6+55
Changed the workout to do all the rope stuff as a sequence and then 30 box step-ups, SP @55#
8
2
Pamela Gehl
?? Don't really know-in round 6 maybe 7
I feel like I really crushed this workout but lost count!
45# strict press-
coffee with friends.
6
0
Theresa Rosenquist
3R ->1DU attempt **
**Scl'd AF!! Finished 4th R post TC. 16" box, SUβ
XOπ«€(EJC!! Idid get a string of 6π!), DU π€¦π»ββοΈ (EAC!! 2 SU:1DU -> 10 DUπππ») BP (v SP) @ 75. BikeErg intervals: 1':1' x12' -> Shldr PT.
5
0