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15 Prone Cobra press-ups w/ :20 hold (last rep)
15 Push-up to down dog w/ :20 hold (last rep)
12 Alt. Samson lunges
12 Alt. Spiderman lunges
12 Alt. Cossack Squats
12 Air Squats 

Banded Walks
2x through Forward and back 50 feet
2x through Lateral walk 50 feet 
1 x 16 Tempo Back Squat

Score Type:: Total Weight

Back Squat

Set 1: 15 Reps (light)
Set 2: 10 Reps
-3 second negative
Set 3: 24 Reps
-3 reps of 5 second negative and 5 second concentric/positive, 5 reps fast, 3 times
Sets 4: 16 Reps
-3 reps of 3 second negative and 3 second concentric/positive, 5 reps fast, 2 times
Set 5: 16 Reps
-3 reps of 2 second negative and 2 second concentric/positive, 5 reps fast, 2 times 

Rest 2:00 between sets, increase weight each set 
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6/10/2019 - MetCon

Score Type:: Total Time

"Rowing Annie"

For Time:
18:00 Cap

50-40-30-20-10
Calorie Row
Sit-ups

Bike/Ski/Scaled:
30-25-20-15-10 calories
50-40-30-20-10 sit ups
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Comments

Amy Maxson

Amy Maxson 3 months, 1 week ago / Reply

Tempo Back Squat: 95 lbs

Jany Diaz

Jany Diaz 3 months, 1 week ago / Reply

Tempo Back Squat: 95 lbs
Notes: Last set was 95#s started at 55#s thanks for the push to Sally, Julie and Lauren

Sally Velez

Sally Velez 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 23:20

Ian Nangle

Ian Nangle 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 13:03

Jany Diaz

Jany Diaz 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 22:00

Ian Nangle

Ian Nangle 3 months, 1 week ago / Reply

Tempo Back Squat: 135 lbs

Emmanuel Navedo

Emmanuel Navedo 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 18:00
Notes: finish round 20 reps

Emmanuel Navedo

Emmanuel Navedo 3 months, 1 week ago / Reply

Tempo Back Squat: 205 lbs
Notes: 115, 135, 155, 205; I should've done 185 then 205

Brian Scott 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 19:00

brian scott 3 months, 1 week ago / Reply

Tempo Back Squat: 180 lbs
Notes: 110, 160, 180, 180

Andy Chacon

Andy Chacon 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 16:52

Andy Chacon

Andy Chacon 3 months, 1 week ago / Reply

Tempo Back Squat: 155 lbs
Notes: 95, 115, 135, 155 only 4 sets

Ed Weakley

Ed Weakley 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 16:25
Notes: Row

Ed Weakley

Ed Weakley 3 months, 1 week ago / Reply

Tempo Back Squat: 125 lbs
Notes: 95 105 115 125 125

Ashley O'Shea

Ashley O'Shea 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 19:53
Notes: Row Finished after the clock. I wish I was tall.

Ashley O'Shea

Ashley O'Shea 3 months, 1 week ago / Reply

Tempo Back Squat: 85 lbs

Josh Shashaty

Josh Shashaty 3 months, 1 week ago / Reply

Tempo Back Squat: 125 lbs

Josh Shashaty

Josh Shashaty 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 14:50

Jonathan Cox

Jonathan Cox 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 15:00
Notes: ski

Jonathan Cox

Jonathan Cox 3 months, 1 week ago / Reply

Tempo Back Squat: 135 lbs
Notes: didnt do final set

Mauricio Correa 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 17:59

Angelo Isaac 3 months, 1 week ago / Reply

Tempo Back Squat: 95 lbs

Chris O’Shea 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 16:09

Chris O’Shea 3 months, 1 week ago / Reply

Tempo Back Squat: 165 lbs

Hon Ho

Hon Ho 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 16:10
Notes: Sky

Rob Santillana 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 16:04

Jill Liberaski

Jill Liberaski 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 18:00
Notes: Cap +50

Emily Smith

Emily Smith 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 17:22

Emily Smith

Emily Smith 3 months, 1 week ago / Reply

Tempo Back Squat: 85 lbs

Erick Feiling

Erick Feiling 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 18:00
Notes: Finish 20 cal on bike still had 30 sit-ups

Talat Azam

Talat Azam 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 15:31
Notes: Row

Jared Townsend

Jared Townsend 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 17:00

Talat Azam

Talat Azam 3 months, 1 week ago / Reply

Tempo Back Squat: 145 lbs

Jared Townsend

Jared Townsend 3 months, 1 week ago / Reply

Tempo Back Squat: 145 lbs
Notes: 95/115/135/145

Ciana Revak

Ciana Revak 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 18:00
Notes: 3 rounds + 12 cal

Ciana Revak

Ciana Revak 3 months, 1 week ago / Reply

Tempo Back Squat: 75 lbs
Notes: 35,55,65, 75 didn't get to 5th round

Kimberly MacDonald

Kimberly MacDonald 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 18:00
Notes: 10 cal/10 sit ups left

Kimberly MacDonald

Kimberly MacDonald 3 months, 1 week ago / Reply

Tempo Back Squat: 75 lbs
Notes: didn't get to 5th set

Aaron Rose

Aaron Rose 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 12:31
Notes: I had to use the fucking bike

Shawnetha Russell

Shawnetha Russell 3 months, 1 week ago / Reply

Tempo Back Squat: 85 lbs

Kimberly Lowe

Kimberly Lowe 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 16:59
Notes: 50-40-30-20-10 Cal row Sit-ups

Shawnetha Russell

Shawnetha Russell 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 18:00
Notes: 3 rounds on the ski

Ari Virtanen

Ari Virtanen 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 14:54

Suzanne Defries

Suzanne Defries 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 14:21
Notes: sub SU for standing 35# KB side bends

Cody Defries

Cody Defries 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 12:01
Notes: Ski

Cody Defries

Cody Defries 3 months, 1 week ago / Reply

Tempo Back Squat: 175 lbs
Notes: round 4

Kimberly Lowe

Kimberly Lowe 3 months, 1 week ago / Reply

Tempo Back Squat: 85 lbs

Aaron Rose

Aaron Rose 3 months, 1 week ago / Reply

Tempo Back Squat: 215 lbs

Chris Hall

Chris Hall 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 15:49

Juana Rodriguez

Juana Rodriguez 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 18:25

Juana Rodriguez

Juana Rodriguez 3 months, 1 week ago / Reply

Tempo Back Squat: 105 lbs

Lauren Doocy

Lauren Doocy 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 17:19

Nandy Reyes

Nandy Reyes 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 18:00
Notes: 271 reps

Melissa Bonilla

Melissa Bonilla 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 18:00

David Bonilla

David Bonilla 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 15:38
Notes: ski/situps

David Bonilla

David Bonilla 3 months, 1 week ago / Reply

Tempo Back Squat: 165 lbs
Notes: 95/115/135/155/165-135 for last 5

Vanessa Calkins

Vanessa Calkins 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 18:00
Notes: Finished all but the 10 row + 10 SU.

Vanessa Calkins

Vanessa Calkins 3 months, 1 week ago / Reply

Tempo Back Squat: 75 lbs

Michelle Phillips 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 17:56

Michelle Phillips 3 months, 1 week ago / Reply

Tempo Back Squat: 75 lbs

Robbie Phillips

Robbie Phillips 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 17:17
Notes: Bike 30, Ski 30, Bike 20, row 20, row 10

Robbie Phillips

Robbie Phillips 3 months, 1 week ago / Reply

Tempo Back Squat: 165 lbs
Notes: 95,115,135,155,165

Matthew MacDonald

Matthew MacDonald 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 18:00
Notes: 267 reps

Matthew MacDonald

Matthew MacDonald 3 months, 1 week ago / Reply

Tempo Back Squat: 105 lbs

Kristina James

Kristina James 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 17:40
Notes: 50-40-30-20

Kristina James

Kristina James 3 months, 1 week ago / Reply

Tempo Back Squat: 70 lbs

Melissa Bonilla

Melissa Bonilla 3 months, 1 week ago / Reply

Tempo Back Squat: 70 lbs

Murii Hernandez

Murii Hernandez 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 17:38
Notes: Air Dyne

Murii Hernandez

Murii Hernandez 3 months, 1 week ago / Reply

Tempo Back Squat: 95 lbs

Scott Ervin

Scott Ervin 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 12:30
Notes: Row

Ashley Rivera

Ashley Rivera 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 14:08
Notes: Ski the entire wod. Gross!

Scott Ervin

Scott Ervin 3 months, 1 week ago / Reply

Tempo Back Squat: 165 lbs
Notes: 105/125/145/155/165 (up 10 lbs from last time)

Billy Wygle

Billy Wygle 3 months, 1 week ago / Reply

Tempo Back Squat: 185 lbs

Billy Wygle

Billy Wygle 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 15:50

Annie Garrett

Annie Garrett 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 18:00
Notes: 50,40,30,20

Adonis Willis 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 18:32

Kristen McCarthy 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 19:10
Notes: Full cals on bike: 50-40-30-20-10

Adonis Willis 3 months, 1 week ago / Reply

Tempo Back Squat: 115 lbs

Telethia Willis 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 18:30
Notes: went over

Telethia Willis 3 months, 1 week ago / Reply

Tempo Back Squat: 75 lbs

Anita Van Allen 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 18:00
Notes: did not finish

Anita Van Allen 3 months, 1 week ago / Reply

Tempo Back Squat: 75 lbs

Jennifer Brumer 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 17:23
Notes: run instead of row

Jennifer Brumer 3 months, 1 week ago / Reply

Tempo Back Squat: 70 lbs

Laura Flashman

Laura Flashman 3 months, 1 week ago / Reply

Tempo Back Squat: 105 lbs

Laura Flashman

Laura Flashman 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 18:41

Shelby Kretchman

Shelby Kretchman 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 17:28
Notes: Ski, Row, Bike, Bike Row.... hip bridges and hip dips

Timothy Brashear

Timothy Brashear 3 months, 1 week ago / Reply

Tempo Back Squat: 105 lbs

Timothy Brashear

Timothy Brashear 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 16:06

Ryan Gilreath

Ryan Gilreath 3 months, 1 week ago / Reply

Tempo Back Squat: 135 lbs
Notes: 135 was plenty enough

Ryan Gilreath

Ryan Gilreath 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 14:44

Chris Hall

Chris Hall 3 months, 1 week ago / Reply

Tempo Back Squat: 205 lbs
Notes: Holy Smoked Legs 115/145/165/185/205

Niran Townsend

Niran Townsend 3 months, 1 week ago / Reply

Tempo Back Squat: 115 lbs

Niran Townsend

Niran Townsend 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 16:24
Notes: rowing

Jose Espada

Jose Espada 3 months, 1 week ago / Reply

6/10/2019 - MetCon: 16:18

Jose Espada

Jose Espada 3 months, 1 week ago / Reply

Tempo Back Squat: 175 lbs
Notes: 95 115 135 155 175

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