23 min AMRAP
10 Box Jumps 30/24″
10 Chest to Bar Pullups
10 GHD Situps
10 Sumo Deadlift High Pull 95/65lb
10 Cal Assault Bike
1 Legless Rope Climb
Mobility:
2 min Calf Smash, per side
3 min Lacrosse Ball Shoulder Smash, per side
Extra Credit:
Bench Press (Strength): 60% – 6×4 (E 2min 30sec.) (Deload week)
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Carrie Schatzman
4+ 10c2b; mods: 20”box; jumping c2b’s; abmat SU w/12# med ball; 2 rope pulls;
0
0
Eric Hansen
🙋♂️
Mod to between 10-20 reps of 25# stepups, 25# sit-ups, SDLHP/KB swings, bike
17
0
Grace Adler
3+10 cal bike
Finished rope climb after cap to complete 4 rounds. 20” step up, GHD to //, rope climb with legs.
15
0
james macco
4 + 30. Also cuz it's been a few years since I shinned myself, I thought today was a good day to do so. FML
DL's from yesterday. Sets 1-3 @ 315. Sets 4-5 @ 325#
18
0
Kenzie Christy
5rds 20 hang db c&j 12 BBJO - 9:02rx
3x2/4 push press/push jerk @125
bench @75#
work to heavy power clean single, then 5x2 tng p clean @75%, 178/140
3 rds 800m air run 1500m bike erg rest 2 min
13
0
Krystal Lowney
4 + 7 box jumps
Rx other than using legs for climbs. C2B singles are slow lol.
13
0
Liz LeCaptain
Track WOD
20 reps of ab or DB movements with a 200m run in between. Ran 1.5 miles
9
0
Mike Cegelski
4+ 6 Cals
EC Bench
PM Sesh w/ JT- rowing repeats w/ negative splits. Then rowing and thrusters. And again!!
18
0
Pauly VanderKelen
50 Cal Echo Bike
EMOM10: 8 Box Jumps @ 30" for 80 total / EMOM10: 5 Strict HSPU for 50 total / EMOM10: 10 T2B for 100 total / Strict Chin-Up: 10-8-8.
0
0
Sylvia Christensen
23:00
This Thursday’s snatches @105#4+6c2b 4 rounds 5 strict pull-ups (15#), 5 strict dips, 15 hllloow rocks. 4 rounds: 8 seated dumbbell strict press (30#), 8 barbell rows
10
0
Tasha
4 + 3 GHD
Mods: strict pull ups with band, legless rope climb 2-4 pulls before using legs
17
0
Todd Rocheleau
5 rds at home, step ups, 12ft legless rope climbs to ceiling
185 lbs bench complex
extra 50 ghd sit ups
7
0