400 m row

Dynamic Mobility
Frankenstein
Toe Glides
Lunges
bear Crawl
spiderman

7 way hip- these movements are small! your feet should stay parallel, if your toe flares out the movement is too big

5 Pause back squats @ 50%
5 Explosive back squats @ 60%

Then build up 3-3-1-1-1-1

1 x 1 Back Squat

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Triceratop

21-15-9
Bench Press (70% Body Weight)
Pullups
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1 minute each
Foam Roll- thoracic spine, pecs, lats, piriformis, hamstrings, quads

Comments

Meagan Kalinoski

Meagan Kalinoski 6 days, 11 hours ago / Reply

Triceratop: 12:01
Notes: 80# bench Thin black band pull-ups - time is a guess but wanted to log my weights

Kristopher Most

Kristopher Most 1 week ago / Reply

1 x 1 Back Squat: 255 lbs

Alberte Laventure

Alberte Laventure 1 week ago / Reply

1 x 1 Back Squat: 210 lbs

Kristopher Most

Kristopher Most 1 week ago / Reply

Triceratop: 7:46

Roylene Ward

Roylene Ward 1 week ago / Reply

Triceratop: 7:58

Kristopher Most

Kristopher Most 1 week ago / Reply

Triceratop: 7:46

Roylene Ward

Roylene Ward 1 week ago / Reply

1 x 1 Back Squat: 160 lbs

Kristopher Most

Kristopher Most 1 week ago / Reply

Triceratop: 7:46

Kristopher Most

Kristopher Most 1 week ago / Reply

Triceratop: 7:46

Valerie Miller 1 week ago / Reply

1 x 1 Back Squat: 200 lbs

Monica Krangel

Monica Krangel 1 week ago / Reply

Triceratop: 7:31
Notes: 65# and banded pu

Monica Krangel

Monica Krangel 1 week ago / Reply

1 x 1 Back Squat: 230 lbs

Julia Calandra

Julia Calandra 1 week ago / Reply

Triceratop: 7:57
Notes: 95 5-5- 4-3-3 5-3-3- 4 5-4

Julia Calandra

Julia Calandra 1 week ago / Reply

1 x 1 Back Squat: 235 lbs

Dan Baxter

Dan Baxter 1 week ago / Reply

Triceratop: 7:37

Jason Leininger

Jason Leininger 1 week ago / Reply

Triceratop: 6:56
Notes: 95# bench Green band strict pull-ups

Dan Baxter

Dan Baxter 1 week ago / Reply

1 x 1 Back Squat: 365 lbs

Jason Leininger

Jason Leininger 1 week ago / Reply

1 x 1 Back Squat: 205 lbs

John Crossin

John Crossin 1 week ago / Reply

Triceratop: 10:50
Notes: 165# 90% BW was the best worst idea

John Crossin

John Crossin 1 week ago / Reply

1 x 1 Back Squat: 305 lbs
Notes: PR! Finally in the 300 club 😎

Kim Buchinsky 1 week ago / Reply

1 x 1 Back Squat: 200 lbs
Notes: not to parallel

Valerie Miller 1 week ago / Reply

Triceratop: 7:51
Notes: 75 lbs Ring rows

Danielle Dea

Danielle Dea 1 week ago / Reply

Triceratop: 9:25
Notes: #65 Green band pull-ups

Danielle Dea

Danielle Dea 1 week ago / Reply

1 x 1 Back Squat: 195 lbs

Catherine Curry

Catherine Curry 1 week ago / Reply

Triceratop: 8:23
Notes: #80

Holly Levitz

Holly Levitz 1 week ago / Reply

Triceratop: 10:36
Notes: 80 lb bench (70% BW). First time in wod!... hard but I finished. :)

Holly Levitz

Holly Levitz 1 week ago / Reply

Triceratop: 10:36
Notes: 80 lb bench (70% BW). First time in wod!... hard but I finished. :)

Holly Levitz

Holly Levitz 1 week ago / Reply

1 x 1 Back Squat: 175 lbs
Notes: PR😀

Haley Schmucker

Haley Schmucker 1 week ago / Reply

1 x 1 Back Squat: 200 lbs

Haley Schmucker

Haley Schmucker 1 week ago / Reply

Triceratop: 9:20
Notes: 80lb bench instead of 100lb

Ella Zaguskin

Ella Zaguskin 1 week ago / Reply

1 x 1 Back Squat: 70 lbs

Ella Zaguskin

Ella Zaguskin 1 week ago / Reply

Triceratop: 7:50
Notes: 21-15-9 Bench press 35# Ring rows pull ups

Meredith Reverdito 1 week ago / Reply

Triceratop: 6:40

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