Skill/Strength:
3 Rounds
Max Plate Pinch Hold
Max Face Down GHD Hold
Metcon:
For time
80 Double Unders
60 Wall Balls 20/14lbs
40 Pullups
80 Double Unders
50 Wall Balls
30 Chest to bar Pullups
80 Double Unders
40 Wall Balls
20 Bar Muscle Ups
-25 min cap
-Scale DU 1:1 with SU or 1 min practice. Scale gymnastics to 3 progressively harder movements (ex: Ring Rows, Pullups, Jumping/Banded C2B)
Mandatory Mobility:
3 min calf smash per side
3 min forearm smash per side
3 min bicep smash per side
Optional Additional/Alternative Work:
5 Rounds for quality
10R/10L Single Dumbbell Overhead Walking Lunges 50/35lbs
20 Medball Russian Twists 20/14lbs
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Bradley Boockmeier
Tomorrow’s WOD. 6 rounds in 12:51, but I ran outta time. Might have been able to finish. Idk that was kinda hard!
Snatched up to 115#. First time I’ve squat snatched since injury!
5
0
Cass Baier
18/20 BMU - finished after (100SU/banded BMU)
Had 5:50 to do BMU - failed a few 🫣BMU killed me but didn’t hate the workout!
19
0
Cody Stelmach
Yesterdays: 35 shuttles rx (TTB got so bad, 7:54/4:06) // 19:48 (did on Tuesday)
80du-50wb-36pu-80-40-24ctb-80-30-18bmu
18
0
Danielle Stelmach
6/20 BMU* scaled to 40 DU/round & banded BMU
Max holds: 1 min each-25#
15
0
David Rueckl
24:02 20# WB everything else Scaled
I’ve never worked so hard to be so sub-mediocre at anything in my life. Showed up and moved forward 30’
18
0
Jenny Wesolowski
20:22 scaled (rr, pull-ups, green band c2b, su)
Another almost two weeks since I’ve been here. Gonna be paying for this tomorrow…
15
0
JORDAN MAGGLE
22:15 scaled
Really just focused on moving. Good chipper. Yesterdays back squats EMOM
20
0
Mel Sanders
Dnf mod
2/20 c2b: 1 min DU work + 40 su + 20 sing.l leg plate jum #45, rr/pu (b) /c2b ( b)
14
0
Pamela Gehl
set of 50 wallballs done RX
attempted 2 C2B-failures
maybe the slowest on this white board but better than most of the general public!!!
21
2
Steve Kaster
14:34 heavily scaled
20 # WB to 9 ft and shallow squats to save knees. 50 SU per round (Achilles) and ring rows.
17
0
Sylvia Christensen
2.5 mile run
5 X 5 strict C2B during the second mile. 10 min EMOM 5 strict HSPU
14
0
Theresa Rosenquist
24:20**
**Scl d AF‼️ 160 SU. #15 SA DB Thrusters, =RR= & 20 BA S-PU + 10 =RR= & T’s RMU combo (19:45 - 24:20 😵💫). 1:00 ea R #25 plate & GHHE holds. BikeErg pre: 7300m/201 cals.
17
0