Metcon:
7 min AMRAP
9 Deadlift 245/185lbs
6 Toes to Bar
3 Ring Muscle Ups
_________
Rest 5 min
Repeat
Accessory Work:
5 rounds, each round for time, of
2 Legless Rope Climbs
Farmers Carry, 100/70 lbs, 100 ft
10 Box Get Overs, 48/40 in
Go every 3 mins.
Mobility:
2 min cobra stretch, breathe deep through it
3 min supernova hamstring smash, per side
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Carrie Schatzman
4 + 9 DL; w/mods
145#DL; TTB-as high as possible; low ring row/turnovers & dips;
6
0
Cody Stelmach
4 // 3+3 TTB
First time deadlifting rx weight in 6-9 months! 🙂 // 1 snatch pull + 1 power snatch up to 145# // 5x 2 snatch balance + 2 OHS @95# //3x8-12 pike hspu +scap cars
13
0
Danielle Sherman
Attended
In the 3s into 4 rounds. Low ring transitions + a few attempts (not good ones). DL felt soooooo heavy. YIKES
12
0
Nate Ziolkowski
3 + 5DL // 3
225# DL, toes getting closer to the bar, ring rows + push ups. Great Monday WOD!
11
0
Scott Adler
4+4t2b, 5+2t2b (100# kb dl, 3 pu, 3. Dips)
Accessory done (legs, 70# kbs, 40”)
11
0
Steven Leiterman
3+1 MU and 3+2 MU RX DL
Ring MU progression with Black Band 1st round
Ring MU progression with Black Band and 1 foot raised 2nd round
9
0
Theresa Rosenquist
HomeWOD stuff
N4T: 3x15 GobSq(26/35/44)/10 PU/10 BA-PU -> 3x: 20 VikSal(#15R/#10L)/15 GHSU/20GHHE -> a little DU practice & stretch.
0
0
Todd Rocheleau
4 plus rds then hammy/back seized up…rode bike for 3.5min then did 3.5 min workout - 2 plus rds
9
0