Strength/Skill:
Deficit Deadlift 5X2@80% E2M
-Stand on 25-45lb plate based on mobility/positioning
-Focus on slow, perfect position
Metcon:
5 Rounds
5 Bar Muscle Ups
15 GHD Situps
5 Devils Press 50/35lbs
Accessory Work:
10 min EMOM
10 Alt. DB Curls
10 Plate Curls (metal 45# plate or weight you can handle)
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Cody Stelmach
9:55 rx
Up to 365# DL (25# plate deficit) - double overhand hook grip (trying not to rely on switch grip)
7
1
Nice work on that double overhand!
Grace Adler
15:35
25#DB, GHD to //, banded BMU (1/5, 3/5, 4/5, 3/5, 5/6 - success/attempts). DL (25# plate) 165#(2) 185# (3).
7
0
james macco
12:38* bmu off 24” box.
DL@ 325# on 35# plate. /// EC 100 cal bike and some ab stuff
2
0
Jenny Wesolowski
13:32 scaled to low bar muscle up, 25# DBs. Had to run across the gym to GHD so that has to count for something 😂
185# deads w 25 lb plate deficit.
Did a few sets strict banded pull-ups
4
0
Kenzie Christy
10 amrap 1000/800m row + max rounds mary - 4+3rx first 5a wod in a minute
FS/BS 5x3/6 @170
dl @ 215
e2mom 2 c&j building 155
bike (used concept 2) bbjo piece, 2:05 per round
9
0
Rachel Meyers
13:11 #25 DB, 3 rounds ghd,2 rounds ab mat situps, bmu on low bar
DL #145 on #35
5
0
Theresa Rosenquist
11:41**
**Mods: Strict pull-ups (BA)/#25 DBs. DL@#205 on #45. 10 min row = 2109m
8
0