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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 2 weeks ago / Reply

Tempo Back Squat: 95 lbs

Jany Diaz

Jany Diaz 2 weeks 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 2 weeks ago / Reply

6/10/2019 - MetCon: 23:20

Ian Nangle

Ian Nangle 2 weeks ago / Reply

6/10/2019 - MetCon: 13:03

Jany Diaz

Jany Diaz 2 weeks ago / Reply

6/10/2019 - MetCon: 22:00

Ian Nangle

Ian Nangle 2 weeks ago / Reply

Tempo Back Squat: 135 lbs

Emmanuel Navedo

Emmanuel Navedo 2 weeks ago / Reply

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

Emmanuel Navedo

Emmanuel Navedo 2 weeks ago / Reply

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

Brian Scott 2 weeks ago / Reply

6/10/2019 - MetCon: 19:00

brian scott 2 weeks ago / Reply

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

Andy Chacon

Andy Chacon 2 weeks ago / Reply

6/10/2019 - MetCon: 16:52

Andy Chacon

Andy Chacon 2 weeks ago / Reply

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

Ed Weakley

Ed Weakley 2 weeks ago / Reply

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

Ed Weakley

Ed Weakley 2 weeks ago / Reply

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

Ashley O'Shea

Ashley O'Shea 2 weeks 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 2 weeks ago / Reply

Tempo Back Squat: 85 lbs

Josh Shashaty

Josh Shashaty 2 weeks ago / Reply

Tempo Back Squat: 125 lbs

Josh Shashaty

Josh Shashaty 2 weeks ago / Reply

6/10/2019 - MetCon: 14:50

Jonathan Cox

Jonathan Cox 2 weeks ago / Reply

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

Jonathan Cox

Jonathan Cox 2 weeks ago / Reply

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

Mauricio Correa 2 weeks ago / Reply

6/10/2019 - MetCon: 17:59

Angelo Isaac 2 weeks ago / Reply

Tempo Back Squat: 95 lbs

Chris O’Shea 2 weeks ago / Reply

6/10/2019 - MetCon: 16:09

Chris O’Shea 2 weeks ago / Reply

Tempo Back Squat: 165 lbs

Hon Ho

Hon Ho 2 weeks ago / Reply

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

Rob Santillana 2 weeks ago / Reply

6/10/2019 - MetCon: 16:04

Jill Liberaski

Jill Liberaski 2 weeks ago / Reply

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

Emily Smith

Emily Smith 2 weeks ago / Reply

6/10/2019 - MetCon: 17:22

Emily Smith

Emily Smith 2 weeks ago / Reply

Tempo Back Squat: 85 lbs

Erick Feiling

Erick Feiling 2 weeks ago / Reply

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

Talat Azam

Talat Azam 2 weeks ago / Reply

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

Jared Townsend

Jared Townsend 2 weeks ago / Reply

6/10/2019 - MetCon: 17:00

Talat Azam

Talat Azam 2 weeks ago / Reply

Tempo Back Squat: 145 lbs

Jared Townsend

Jared Townsend 2 weeks ago / Reply

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

Ciana Revak

Ciana Revak 2 weeks ago / Reply

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

Ciana Revak

Ciana Revak 2 weeks ago / Reply

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

Kimberly MacDonald

Kimberly MacDonald 2 weeks ago / Reply

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

Kimberly MacDonald

Kimberly MacDonald 2 weeks ago / Reply

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

Aaron Rose

Aaron Rose 2 weeks ago / Reply

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

Shawnetha Russell

Shawnetha Russell 2 weeks ago / Reply

Tempo Back Squat: 85 lbs

Kimberly Lowe

Kimberly Lowe 2 weeks ago / Reply

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

Shawnetha Russell

Shawnetha Russell 2 weeks ago / Reply

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

Ari Virtanen

Ari Virtanen 2 weeks ago / Reply

6/10/2019 - MetCon: 14:54

Suzanne Defries

Suzanne Defries 2 weeks ago / Reply

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

Cody Defries

Cody Defries 2 weeks ago / Reply

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

Cody Defries

Cody Defries 2 weeks ago / Reply

Tempo Back Squat: 175 lbs
Notes: round 4

Kimberly Lowe

Kimberly Lowe 2 weeks ago / Reply

Tempo Back Squat: 85 lbs

Aaron Rose

Aaron Rose 2 weeks ago / Reply

Tempo Back Squat: 215 lbs

Chris Hall

Chris Hall 2 weeks ago / Reply

6/10/2019 - MetCon: 15:49

Juana Rodriguez

Juana Rodriguez 2 weeks ago / Reply

6/10/2019 - MetCon: 18:25

Juana Rodriguez

Juana Rodriguez 2 weeks ago / Reply

Tempo Back Squat: 105 lbs

Lauren Doocy

Lauren Doocy 2 weeks ago / Reply

6/10/2019 - MetCon: 17:19

Nandy Reyes

Nandy Reyes 2 weeks ago / Reply

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

Melissa Bonilla

Melissa Bonilla 2 weeks ago / Reply

6/10/2019 - MetCon: 18:00

David Bonilla

David Bonilla 2 weeks ago / Reply

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

David Bonilla

David Bonilla 2 weeks ago / Reply

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

Vanessa Calkins

Vanessa Calkins 2 weeks ago / Reply

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

Vanessa Calkins

Vanessa Calkins 2 weeks ago / Reply

Tempo Back Squat: 75 lbs

Michelle Phillips 2 weeks ago / Reply

6/10/2019 - MetCon: 17:56

Michelle Phillips 2 weeks ago / Reply

Tempo Back Squat: 75 lbs

Robbie Phillips

Robbie Phillips 2 weeks ago / Reply

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

Robbie Phillips

Robbie Phillips 2 weeks ago / Reply

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

Matthew MacDonald

Matthew MacDonald 2 weeks ago / Reply

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

Matthew MacDonald

Matthew MacDonald 2 weeks ago / Reply

Tempo Back Squat: 105 lbs

Kristina James

Kristina James 2 weeks ago / Reply

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

Kristina James

Kristina James 2 weeks ago / Reply

Tempo Back Squat: 70 lbs

Melissa Bonilla

Melissa Bonilla 2 weeks ago / Reply

Tempo Back Squat: 70 lbs

Murii Hernandez

Murii Hernandez 2 weeks ago / Reply

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

Murii Hernandez

Murii Hernandez 2 weeks ago / Reply

Tempo Back Squat: 95 lbs

Scott Ervin

Scott Ervin 2 weeks ago / Reply

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

Ashley Rivera

Ashley Rivera 2 weeks ago / Reply

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

Scott Ervin

Scott Ervin 2 weeks ago / Reply

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

Billy Wygle

Billy Wygle 2 weeks ago / Reply

Tempo Back Squat: 185 lbs

Billy Wygle

Billy Wygle 2 weeks ago / Reply

6/10/2019 - MetCon: 15:50

Annie Garrett 2 weeks ago / Reply

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

Adonis Willis 2 weeks ago / Reply

6/10/2019 - MetCon: 18:32

Kristen McCarthy 2 weeks ago / Reply

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

Adonis Willis 2 weeks ago / Reply

Tempo Back Squat: 115 lbs

Telethia Willis 2 weeks ago / Reply

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

Telethia Willis 2 weeks ago / Reply

Tempo Back Squat: 75 lbs

Anita Van Allen 2 weeks ago / Reply

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

Anita Van Allen 2 weeks ago / Reply

Tempo Back Squat: 75 lbs

Jennifer Brumer 2 weeks ago / Reply

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

Jennifer Brumer 2 weeks ago / Reply

Tempo Back Squat: 70 lbs

Laura Flashman

Laura Flashman 2 weeks ago / Reply

Tempo Back Squat: 105 lbs

Laura Flashman

Laura Flashman 2 weeks ago / Reply

6/10/2019 - MetCon: 18:41

Shelby Kretchman

Shelby Kretchman 2 weeks ago / Reply

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

Timothy Brashear

Timothy Brashear 2 weeks ago / Reply

Tempo Back Squat: 105 lbs

Timothy Brashear

Timothy Brashear 2 weeks ago / Reply

6/10/2019 - MetCon: 16:06

Ryan Gilreath

Ryan Gilreath 2 weeks ago / Reply

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

Ryan Gilreath

Ryan Gilreath 2 weeks ago / Reply

6/10/2019 - MetCon: 14:44

Chris Hall

Chris Hall 2 weeks ago / Reply

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

Niran Townsend

Niran Townsend 2 weeks ago / Reply

Tempo Back Squat: 115 lbs

Niran Townsend

Niran Townsend 2 weeks ago / Reply

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

Jose Espada

Jose Espada 2 weeks ago / Reply

6/10/2019 - MetCon: 16:18

Jose Espada

Jose Espada 2 weeks ago / Reply

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

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