Skill/Strength:
12 min to find heavy 3 rep max Back Squat
Metcon:
3 min on, 1 min off for up to 4 Rounds
100 Double Unders
75ft Double Dumbbell Front Rack Walking Lunge 50/35lbs (25ft lengths)
max reps in remaining time Bar Muscle ups
-Repeat until you reach 40 Bar Muscle ups or 4 Rounds ends
-Scale DU 1:1 with SU
Mandatory Mobility:
3 min calf smash per side
3 min glute smash per side
3 min lat smash per side
Optional Additional/Alternative Work:
EMOM 12
1: Wall Sit
2: Plank
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Adam Davenport
13 mu's
405 squat for 3
Rd 1 rx, rd 2, 75 du/75 feet, rd 3 &4 50 du/50 feet
16
0
Alida Berg
16 ring progressions
1 round 35#
Last 3 rounds 30# 50ft 25ft regular lunges
200 # 3 rep back squat
14
0
Anna Ebert
10? 30# DB and SU pull-ups/push ups
Only did 50 feet after round 1 when I got 0
3 reps at 145#
14
0
David Rueckl
9 pull ups SU 20#DB
BS 255#
Scaled everything, but showed up and moved forward 30’
17
0
Jamie Neubauer
40 banded strict pu with 2 sec to spare
80 dubs, 50 ft lunge with 25# DBs, banded strict pu. 3 rep Back squats up to 185# - getting closer to my maxes again
14
0
Josh Schill
5-4-4-0* kipping pull ups
50# DBs 😮💨 // SUs ||| 215 3RM (got 1/3 on 227.5 which is a new 1RM 😂)
11
0
Kelsey Waack
19 C2B, 50DUBS per round // I should have listened better to Mike 😬
190# (97% of my “1RM”) 🥳
18
0
Michael Green
10 BMU lunges with no weights 50ft farmer carries 50# Db 50ft 100dubs every round
Just 405# for 3
12
0
Pamela Gehl
4 bmu-off box
scaled 35-50 dubs/25lb dbells, 50ft lunges. Backsquats 3@85lbs
16
0
Theresa Rosenquist
🫠Did most things.🫠**
*Scl’d AF!! 9:1 SU:DU, #20s DBs (50’@#25=no bueno!), MRMU: 0/3/2/3. BS: 145x3. 110 Cal bike pre, 150 EZ!! Cals post.
14
0