Skill/Strength:
EMOM 12
Odd: 3 Strict Muscle Ups (scale with low ring banded)
Even: Practice Double Under Crossovers (scale to practicing double unders)
Metcon:
For time
50 Burpee Box Jump Overs 24/20”
50 GHD Situps
Accessory Work:
12 min AMRAP
15/12 cal Ski
50’ Walking Lunge (1DB-50/35lbs)
20 S.A DB Bench Press
Mobility:
2 min Pec smash
3 min calf/achilles smash
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Carrie Schatzman
14:02 - slow but finished! ✔️
Jumped some rope, did stuff on the low rings; had some coffee ☕️
4
0
Cassie Christianson
6:22
Scaled mu/ lots of single double crossovers, couple sets of 3 and 4
12
0
Cody Stelmach
6:00 // Did it again- All 18/18 Strict Ring MU (sets of 3 ✅)
Accessory work: 4+11 cals // 3x8 S.A OH DB Split squats w/35# // 3x10 Split stance RDL (35#) //3 sets-hip flexor lift and hold for 30secs // I’m not a piece of meat, Linda” - Colten Mertens
13
0
Ian Wilson
Fun with Friends & Derek - Fantastic Friday
Practiced some stuff, jumped on something and fell to the ground on the other side over and over again, then stuck my feet in-between some rollers and swung my torso up and down wildly over and over for 5 plus minutes
18
0
Justin Peterson
5:39. Ow my quads
All strict muscle ups unbroken each round. Up to 11 double under crossovers in a set without tripping.
12
1
I tried to tell you!! 😆
Krystal Lowney
10:47 at home
I’m a scaredy cat with my wooden box at home🥴 2 mile warm up run.
18
0
LAURIE MARTINEZ
26+ mins - Thurs WOD in Home Garage
15# for all, DPs on flattened cardboard box, OH Walk was 2 laps in garage, storage bin for assist w/HSPU
14
0
Mike Cegelski
Fuuuuuun Friday
EMOM: Banded Low Ring MU & Deficit HSPU. Accessory WOD: 3+9 SA Bench, 5 RM OHS
9
0
Theresa Rosenquist
9:34**
Mods: 👵🏻BBSO@16”, GHSU@==. I forgot how yucky the FG feels. Worked on sklz…5 UB XO SU🤪
9
0