1.) Fog
12 min cap
12 min cap
3 rounds
15/12 cal Assault Bike
5 Cleans 185/125lb (60-65%)
3 1Toes to Bar -> 1Bar Muscle Up
Note: 1 t2b 1 bmu = 1 rep; wod is warmup for part 2 so donβt try to kill yourself on the part 1
2.) Every 3 minutes for 4 rounds 3 Front Squat @ 85%
*3.) Every 2 min for 12 min 1 Snatch @ 95%
15 minutes to work up to 95% Clean & Jerk
Every 2:30 minutes for 18 minutes 1 Clean & Jerk @ 95%
*4.) 10 minute EMOM
*4.) 10 minute EMOM
Odd: 5 Deadlift 315/225lb (65%)
Even: 15 second Rope Hang, arms must be at 90 degrees/15 second Rope Hang from full extension
*5.) 5 rounds
10 Bench Press 155/105lb
10 GHD Sit-ups
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Cody Stelmach
10:26 RX
The last set I finally figured out how to string all 3 TTB and muscle ups together so that was neat! 235# FS 12/12
6
0
Laura VanderKelen
8:46 RX
155# FS; 30 min emom alternating movements 10 cal row/12burpees
4
0
Megan Vogel
8:55 rx
1:10 to get LAST DAMN REP! Tried catching Justin B... not a chance. π€£π€£ 200# FS. ROMWOD.
10
3
Sure I didn't do bar mup's but dang, you couldn't have added 5# to your front squat? So close, so close.
If i would have known I would have added 6#.
Always assume you should add extra weight.
Pauly VanderKelen
10:24
Extra kips between the T2B & Bar MU. I need to practice this complex to gain proficiency. FS triples @ 285# / 5x5 DL @ 375# / *5.) complete in 10:20 with strict alternating twist L&R GHD sit-ups.
0
0
Shannon VanPay
9 something with a bathroom break. T2B->pull up/some chest to bars. At RX weight
FS 155#
2
0
Theresa Rosenquist
9:14** & #115 B-FS
**#30 DBs PCln (hip)/5T2B + 3 K-COB PUπβοΈ); ~318-330 W AB. EC: 3x{150 SU & 15 GHSU.
6
0
Tim Houge
8:04 T2B->chest to bar pull-up, RX cleans
Front squat singles at 275 to keep babying my knees
8
0
Tina Schmidt
9 something. I had to keep stopping to help Ianβhe was struggling. π
FS at 175#
7
0