MELT class tomorrow at 10:30a
300 Meter Run

2 Rounds:
20 Leg Swings Forward and Back (10/leg)
-try to do these in place, with no support
20 Leg Swings Side to Side (10/leg)
-also in place with no support
10 Alternating Samson Lunges Forward AND Back (5/leg)
-W/ PVC Overhead
10 Alternating SLOW Cossack Squats (5/side)
-Also w/ PVC Overhead

Then, Squat Therapy:
3x4 Squats Facing Wall w/ Hands Overhead
-5 Seconds Down/2 Second Pause
-Try to get closer to wall on each set
-Quick 10 second rest b/w each "set"
1 x 1 Overhead Squat

Score Type:: Total Weight

12:00 to Build to "Heavy" Single

Looking to build to a comfortable single, not necessarily 1RM 
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2/8/2019 - MetCon

Score Type:: Rounds and Reps

"Twenty-Something"

20:00 AMRAP
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row

*Stagger heats by 3:00 if short on rowers*
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2/8/2019 - Burn MetCon

Score Type:: Total Time

*Performed 1st!*

W/ Partner
10 Rounds for Time, alternating rounds (5 rounds each)

6 Heavy KB/DB Goblet Squats
8 Jump Squats (full squat into jump)
10 Double Squat Wallballs (2 squats for each wallball throw)

*Partner 1 does 1 full round, then partner 2 does one full round, alternating until 10 total rounds completed*

16:00 CAP
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2/8/2019 - Burn MetCon (2)

Score Type:: Rounds and Reps

W/ Partner
-working together, both completing prescribed reps, NOT splitting them (exception: KB Plank Slides)

12:00 AMRAP
30 Mountain Climbers (15/side)
15 Up Downs w/ Air Squat
10 KB Plank Slides (total)
200 Meter Run

*Up Down: Burpee to plank position, not all the way down*
-start standing, feet go back, come back up, air squat, repeat
*KB Plank Slides:
-KB b/w partners holding plank. Partner one reaches through, slides KB to their opposite side, then reaches through again, slides back to the middle. Partner 2 repeats. (each time partner slides to side and back to middle is 1 REP, perform 10 TOTAL REPS)
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Comments

Jailene Caraballo

Jailene Caraballo 1 week, 2 days ago / Reply

1 x 1 Overhead Squat: 115 lbs

Michelle Phillips 1 week, 4 days ago / Reply

2/8/2019 - Burn MetCon (2): 3 + 35
Notes: With Stephanie

Michelle Phillips 1 week, 4 days ago / Reply

2/8/2019 - Burn MetCon: 11:34

Josh Shashaty

Josh Shashaty 1 week, 4 days ago / Reply

2/8/2019 - MetCon: 1 + 107

Alexander Schaefer

Alexander Schaefer 1 week, 4 days ago / Reply

2/8/2019 - MetCon: 2 + 10

Alexander Schaefer

Alexander Schaefer 1 week, 4 days ago / Reply

1 x 1 Overhead Squat: 255 lbs

ashley rivera

ashley rivera 1 week, 4 days ago / Reply

2/8/2019 - MetCon: 2 + 88

ashley rivera

ashley rivera 1 week, 4 days ago / Reply

1 x 1 Overhead Squat: 150 lbs

Jonathan Cox

Jonathan Cox 1 week, 4 days ago / Reply

1 x 1 Overhead Squat: 145 lbs

Jonathan Cox

Jonathan Cox 1 week, 4 days ago / Reply

2/8/2019 - MetCon: 2 Rounds

Chris O’Shea 1 week, 4 days ago / Reply

2/8/2019 - MetCon: 2 Rounds
Notes: 75# OHS, rolling rocks instead of toes to bar

Chris O’Shea 1 week, 4 days ago / Reply

1 x 1 Overhead Squat: 135 lbs

Nick Malmberg 1 week, 4 days ago / Reply

1 x 1 Overhead Squat: 155 lbs

Jared Townsend 1 week, 4 days ago / Reply

1 x 1 Overhead Squat: 175 lbs

Jared Townsend 1 week, 4 days ago / Reply

2/8/2019 - MetCon: 2 Rounds

Thomas (Tom) Harris

Thomas (Tom) Harris 1 week, 4 days ago / Reply

2/8/2019 - MetCon: 1 + 97
Notes: OHS @ 85, scaled TTB to KTE

Ed Weakley

Ed Weakley 1 week, 4 days ago / Reply

2/8/2019 - MetCon: 1 + 108
Notes: :(

Emilio Fiorini

Emilio Fiorini 1 week, 4 days ago / Reply

1 x 1 Overhead Squat: 115 lbs

Ed Weakley

Ed Weakley 1 week, 4 days ago / Reply

1 x 1 Overhead Squat: 135 lbs

Ana Howard

Ana Howard 1 week, 4 days ago / Reply

2/8/2019 - MetCon: 253 Reps
Notes: back squats rather than over head

Ana Howard

Ana Howard 1 week, 4 days ago / Reply

1 x 1 Overhead Squat: 85 lbs

Kristen Lewandowski

Kristen Lewandowski 1 week, 4 days ago / Reply

2/8/2019 - MetCon: 2 + 15
Notes: #55 step ups side bends w/ #26

Kristen Lewandowski

Kristen Lewandowski 1 week, 4 days ago / Reply

1 x 1 Overhead Squat: 105 lbs

Emily Smith

Emily Smith 1 week, 4 days ago / Reply

2/8/2019 - MetCon: 2 + 63
Notes: So much fun!

Rob Santillana 1 week, 4 days ago / Reply

2/8/2019 - MetCon: 3 Rounds
Notes: RF

Suzanne Defries

Suzanne Defries 1 week, 4 days ago / Reply

1 x 1 Overhead Squat: 125 lbs
Notes: 5# PR!!

Suzanne Defries

Suzanne Defries 1 week, 4 days ago / Reply

2/8/2019 - MetCon: 2 + 90
Notes: Rx OHS/row, Scaled step ups & 35#KB side bends 60 reps

Emily Smith

Emily Smith 1 week, 4 days ago / Reply

1 x 1 Overhead Squat: 125 lbs
Notes: 15# PRRRRRR!

Tony Acevedo

Tony Acevedo 1 week, 4 days ago / Reply

2/8/2019 - MetCon: 2 + 14
Notes: 115 OHS

Megan Ford

Megan Ford 1 week, 4 days ago / Reply

2/8/2019 - MetCon: 3 + 20
Notes: 80lb OHS

Kimberly Lowe

Kimberly Lowe 1 week, 4 days ago / Reply

2/8/2019 - Burn MetCon (2): 2 + 45
Notes: Partnered with Adrienne and John

Kimberly Lowe

Kimberly Lowe 1 week, 4 days ago / Reply

2/8/2019 - Burn MetCon: 12:31
Notes: Partnered with Adrienne and had John mirroring me!

Jeff Revlett

Jeff Revlett 1 week, 4 days ago / Reply

2/8/2019 - MetCon: 1 + 46
Notes: Rx except half TTB

Jeff Revlett

Jeff Revlett 1 week, 4 days ago / Reply

1 x 1 Overhead Squat: 135 lbs
Notes: New PR

Deanna Yarizdeh

Deanna Yarizdeh 1 week, 4 days ago / Reply

2/8/2019 - Burn MetCon: 12:35

Lauren Doocy

Lauren Doocy 1 week, 4 days ago / Reply

2/8/2019 - MetCon: 1 + 97
Notes: those dang t2b. RX THOUGH

Lauren Doocy

Lauren Doocy 1 week, 4 days ago / Reply

1 x 1 Overhead Squat: 100 lbs
Notes: x2. wasnt sure if I got low enough the first time. BOOM

Mary Covington

Mary Covington 1 week, 4 days ago / Reply

2/8/2019 - MetCon: 1 + 80
Notes: 40# ohs, 16in box, half t2b, half candlesticks

Mary Covington

Mary Covington 1 week, 4 days ago / Reply

1 x 1 Overhead Squat: 70 lbs

Diane Holbrook

Diane Holbrook 1 week, 5 days ago / Reply

2/8/2019 - MetCon: 2 + 6
Notes: 55#, step ups and I got 6 t2b in a row. hell yeah ...

Daniela Sierra

Daniela Sierra 1 week, 5 days ago / Reply

2/8/2019 - MetCon: 2 + 11
Notes: 45# OHs first round; front squat remainder (shoulder said NOPE); anchored leg raises & stepups

Daniela Sierra

Daniela Sierra 1 week, 5 days ago / Reply

1 x 1 Overhead Squat: 75 lbs

Diane Holbrook

Diane Holbrook 1 week, 5 days ago / Reply

1 x 1 Overhead Squat: 75 lbs

Sally Velez

Sally Velez 1 week, 5 days ago / Reply

2/8/2019 - MetCon: 1 + 92
Notes: 55lbs

Andy Chacon

Andy Chacon 1 week, 5 days ago / Reply

2/8/2019 - MetCon: 1 + 90

Andy Chacon

Andy Chacon 1 week, 5 days ago / Reply

1 x 1 Overhead Squat: 140 lbs

Kristina James

Kristina James 1 week, 5 days ago / Reply

2/8/2019 - Burn MetCon (2): 2 + 55
Notes: 13lb kb, slides from knee plank!

Kristina James

Kristina James 1 week, 5 days ago / Reply

2/8/2019 - Burn MetCon: 16:00
Notes: 26lb KB and 10lb Ball

Andrew Hasel

Andrew Hasel 1 week, 5 days ago / Reply

1 x 1 Overhead Squat: 140 lbs
Notes: Thanks for the push Papa Chacon!

Javier Lira

Javier Lira 1 week, 5 days ago / Reply

2/8/2019 - MetCon: 1 + 60

Javier Lira

Javier Lira 1 week, 5 days ago / Reply

1 x 1 Overhead Squat: 155 lbs
Notes: failed 175

Michelle Bower

Michelle Bower 1 week, 5 days ago / Reply

2/8/2019 - MetCon: 2 + 91
Notes: Knees to chest, all else RX. One day... one day I will get those toes to bar! :(

Michelle Bower

Michelle Bower 1 week, 5 days ago / Reply

1 x 1 Overhead Squat: 105 lbs

Johann Nieto

Johann Nieto 1 week, 5 days ago / Reply

2/8/2019 - MetCon: 1 + 110

Johann Nieto

Johann Nieto 1 week, 5 days ago / Reply

1 x 1 Overhead Squat: 185 lbs

Shelby Kretchman

Shelby Kretchman 1 week, 5 days ago / Reply

2/8/2019 - MetCon: 2 Rounds
Notes: Felt really good about 30 unbroken Overhead squats...till my shin ate the front of the box on the first box jump;(!

Maria Lira

Maria Lira 1 week, 5 days ago / Reply

2/8/2019 - MetCon: 2 + 45

Maria Lira

Maria Lira 1 week, 5 days ago / Reply

1 x 1 Overhead Squat: 110 lbs

Jennifer Brumer 1 week, 5 days ago / Reply

2/8/2019 - MetCon: 2 + 90
Notes: sit ups instead of squats

Adonis Willis 1 week, 5 days ago / Reply

2/8/2019 - Burn MetCon (2): 3 Rounds

Adonis Willis 1 week, 5 days ago / Reply

2/8/2019 - Burn MetCon: 10:09

Adonis Willis 1 week, 5 days ago / Reply

2/8/2019 - Burn Skill:

Telethia Willis 1 week, 5 days ago / Reply

2/8/2019 - Burn MetCon (2): 3 + 30

Telethia Willis 1 week, 5 days ago / Reply

2/8/2019 - Burn MetCon: 10:09

Telethia Willis 1 week, 5 days ago / Reply

2/8/2019 - Burn Skill:

Ashley Bingaman 1 week, 5 days ago / Reply

1 x 1 Overhead Squat: 140 lbs

Jose Espada

Jose Espada 1 week, 5 days ago / Reply

1 x 1 Overhead Squat: 165 lbs

Jose Espada

Jose Espada 1 week, 5 days ago / Reply

2/8/2019 - MetCon: 1 + 92

Ryan Gilreath

Ryan Gilreath 1 week, 5 days ago / Reply

1 x 1 Overhead Squat: 185 lbs

Ryan Gilreath

Ryan Gilreath 1 week, 5 days ago / Reply

2/8/2019 - MetCon: 1 + 92

Kimberly Lowe

Kimberly Lowe 1 week, 5 days ago / Reply

2/8/2019 - MetCon: 2 + 15
Notes: 45# Step ups on 16” box Sit ups with 6# wallball, bringing knees to elbows instead of T2B

Kimberly Lowe

Kimberly Lowe 1 week, 5 days ago / Reply

1 x 1 Overhead Squat: 65 lbs

Melissa Bonilla

Melissa Bonilla 1 week, 5 days ago / Reply

2/8/2019 - MetCon: 2 + 17

Niran Townsend

Niran Townsend 1 week, 5 days ago / Reply

2/8/2019 - MetCon: 2 + 44

Niran Townsend

Niran Townsend 1 week, 5 days ago / Reply

1 x 1 Overhead Squat: 125 lbs

Robbie Phillips

Robbie Phillips 1 week, 5 days ago / Reply

2/8/2019 - MetCon: 2 + 28

Robbie Phillips

Robbie Phillips 1 week, 5 days ago / Reply

1 x 1 Overhead Squat: 185 lbs

David Bonilla

David Bonilla 1 week, 5 days ago / Reply

2/8/2019 - MetCon: 2 + 15

David Bonilla

David Bonilla 1 week, 5 days ago / Reply

1 x 1 Overhead Squat: 165 lbs
Notes: attempt at 185 but didnt squat completely

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