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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 5 months ago / Reply

Tempo Back Squat: 95 lbs

Jany Diaz

Jany Diaz 5 months 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 5 months ago / Reply

6/10/2019 - MetCon: 23:20

Ian Nangle

Ian Nangle 5 months ago / Reply

6/10/2019 - MetCon: 13:03

Jany Diaz

Jany Diaz 5 months ago / Reply

6/10/2019 - MetCon: 22:00

Ian Nangle

Ian Nangle 5 months ago / Reply

Tempo Back Squat: 135 lbs

Emmanuel Navedo

Emmanuel Navedo 5 months ago / Reply

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

Emmanuel Navedo

Emmanuel Navedo 5 months ago / Reply

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

Brian Scott 5 months ago / Reply

6/10/2019 - MetCon: 19:00

brian scott 5 months ago / Reply

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

Andy Chacon

Andy Chacon 5 months ago / Reply

6/10/2019 - MetCon: 16:52

Andy Chacon

Andy Chacon 5 months ago / Reply

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

Ed Weakley

Ed Weakley 5 months ago / Reply

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

Ed Weakley

Ed Weakley 5 months ago / Reply

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

Ashley O'Shea

Ashley O'Shea 5 months 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 5 months ago / Reply

Tempo Back Squat: 85 lbs

Josh Shashaty

Josh Shashaty 5 months ago / Reply

Tempo Back Squat: 125 lbs

Josh Shashaty

Josh Shashaty 5 months ago / Reply

6/10/2019 - MetCon: 14:50

Jonathan Cox

Jonathan Cox 5 months ago / Reply

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

Jonathan Cox

Jonathan Cox 5 months ago / Reply

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

Mauricio Correa 5 months ago / Reply

6/10/2019 - MetCon: 17:59

Angelo Isaac 5 months ago / Reply

Tempo Back Squat: 95 lbs

Chris O’Shea 5 months ago / Reply

6/10/2019 - MetCon: 16:09

Chris O’Shea 5 months ago / Reply

Tempo Back Squat: 165 lbs

Hon Ho

Hon Ho 5 months ago / Reply

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

Rob Santillana 5 months ago / Reply

6/10/2019 - MetCon: 16:04

Jill Liberaski

Jill Liberaski 5 months ago / Reply

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

Emily Smith

Emily Smith 5 months ago / Reply

6/10/2019 - MetCon: 17:22

Emily Smith

Emily Smith 5 months ago / Reply

Tempo Back Squat: 85 lbs

Erick Feiling

Erick Feiling 5 months ago / Reply

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

Talat Azam

Talat Azam 5 months ago / Reply

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

Jared Townsend

Jared Townsend 5 months ago / Reply

6/10/2019 - MetCon: 17:00

Talat Azam

Talat Azam 5 months ago / Reply

Tempo Back Squat: 145 lbs

Jared Townsend

Jared Townsend 5 months ago / Reply

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

Ciana Revak

Ciana Revak 5 months ago / Reply

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

Ciana Revak

Ciana Revak 5 months ago / Reply

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

Kimberly MacDonald

Kimberly MacDonald 5 months ago / Reply

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

Kimberly MacDonald

Kimberly MacDonald 5 months ago / Reply

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

Aaron Rose

Aaron Rose 5 months ago / Reply

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

Shawnetha Russell

Shawnetha Russell 5 months ago / Reply

Tempo Back Squat: 85 lbs

Kimberly Lowe

Kimberly Lowe 5 months ago / Reply

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

Shawnetha Russell

Shawnetha Russell 5 months ago / Reply

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

Ari Virtanen

Ari Virtanen 5 months ago / Reply

6/10/2019 - MetCon: 14:54

Suzanne Defries

Suzanne Defries 5 months ago / Reply

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

Cody Defries

Cody Defries 5 months ago / Reply

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

Cody Defries

Cody Defries 5 months ago / Reply

Tempo Back Squat: 175 lbs
Notes: round 4

Kimberly Lowe

Kimberly Lowe 5 months ago / Reply

Tempo Back Squat: 85 lbs

Aaron Rose

Aaron Rose 5 months ago / Reply

Tempo Back Squat: 215 lbs

Chris Hall

Chris Hall 5 months ago / Reply

6/10/2019 - MetCon: 15:49

Juana Rodriguez

Juana Rodriguez 5 months ago / Reply

6/10/2019 - MetCon: 18:25

Juana Rodriguez

Juana Rodriguez 5 months ago / Reply

Tempo Back Squat: 105 lbs

Lauren Doocy

Lauren Doocy 5 months ago / Reply

6/10/2019 - MetCon: 17:19

Nandy Reyes

Nandy Reyes 5 months ago / Reply

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

Melissa Bonilla

Melissa Bonilla 5 months ago / Reply

6/10/2019 - MetCon: 18:00

David Bonilla

David Bonilla 5 months ago / Reply

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

David Bonilla

David Bonilla 5 months ago / Reply

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

Vanessa Calkins

Vanessa Calkins 5 months ago / Reply

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

Vanessa Calkins

Vanessa Calkins 5 months ago / Reply

Tempo Back Squat: 75 lbs

Michelle Phillips 5 months ago / Reply

6/10/2019 - MetCon: 17:56

Michelle Phillips 5 months ago / Reply

Tempo Back Squat: 75 lbs

Robbie Phillips

Robbie Phillips 5 months ago / Reply

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

Robbie Phillips

Robbie Phillips 5 months ago / Reply

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

Matthew MacDonald

Matthew MacDonald 5 months ago / Reply

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

Matthew MacDonald

Matthew MacDonald 5 months ago / Reply

Tempo Back Squat: 105 lbs

Kristina James

Kristina James 5 months ago / Reply

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

Kristina James

Kristina James 5 months ago / Reply

Tempo Back Squat: 70 lbs

Melissa Bonilla

Melissa Bonilla 5 months ago / Reply

Tempo Back Squat: 70 lbs

Murii Hernandez

Murii Hernandez 5 months ago / Reply

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

Murii Hernandez

Murii Hernandez 5 months ago / Reply

Tempo Back Squat: 95 lbs

Scott Ervin

Scott Ervin 5 months ago / Reply

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

Ashley Rivera

Ashley Rivera 5 months ago / Reply

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

Scott Ervin

Scott Ervin 5 months ago / Reply

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

Billy Wygle

Billy Wygle 5 months ago / Reply

Tempo Back Squat: 185 lbs

Billy Wygle

Billy Wygle 5 months ago / Reply

6/10/2019 - MetCon: 15:50

Annie Garrett

Annie Garrett 5 months ago / Reply

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

Adonis Willis 5 months ago / Reply

6/10/2019 - MetCon: 18:32

Kristen McCarthy 5 months ago / Reply

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

Adonis Willis 5 months ago / Reply

Tempo Back Squat: 115 lbs

Telethia Willis 5 months ago / Reply

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

Telethia Willis 5 months ago / Reply

Tempo Back Squat: 75 lbs

Anita Van Allen

Anita Van Allen 5 months ago / Reply

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

Anita Van Allen

Anita Van Allen 5 months ago / Reply

Tempo Back Squat: 75 lbs

Jennifer Brumer 5 months ago / Reply

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

Jennifer Brumer 5 months ago / Reply

Tempo Back Squat: 70 lbs

Laura Flashman

Laura Flashman 5 months ago / Reply

Tempo Back Squat: 105 lbs

Laura Flashman

Laura Flashman 5 months ago / Reply

6/10/2019 - MetCon: 18:41

Shelby Kretchman

Shelby Kretchman 5 months ago / Reply

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

Timothy Brashear

Timothy Brashear 5 months ago / Reply

Tempo Back Squat: 105 lbs

Timothy Brashear

Timothy Brashear 5 months ago / Reply

6/10/2019 - MetCon: 16:06

Ryan Gilreath

Ryan Gilreath 5 months ago / Reply

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

Ryan Gilreath

Ryan Gilreath 5 months ago / Reply

6/10/2019 - MetCon: 14:44

Chris Hall

Chris Hall 5 months ago / Reply

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

Niran Townsend

Niran Townsend 5 months ago / Reply

Tempo Back Squat: 115 lbs

Niran Townsend

Niran Townsend 5 months ago / Reply

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

Jose Espada

Jose Espada 5 months ago / Reply

6/10/2019 - MetCon: 16:18

Jose Espada

Jose Espada 5 months ago / Reply

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

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