Skill/Strength:
Every 2 min for 6 rounds
Front Squat 1×6 at 65% 1RM
Front Squat 1×6 at 68% 1RM
Front Squat 1×6 at 70% 1RM
Front Squat 3×3 at 80% 1RM
Metcon:
For time
2-4-6-8-6-4-2 Ring Muscle-ups
-40 Double Unders after each set of MU
-Scale RMU to ring rows+ring dips
Accessory Work:
12 min EMOM
Odd: banded tricep pushdowns till failure
Even: 15 DB Curls (add weight each round)
Mobility:
2 min calf smash
2 min quad smash
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Alex Ebert
Burpee pull ups and DU’s. 18:21. Longs of small rep amounts but did most DU
FS 170-215
1
0
Carrie Schatzman
FS up to 115# w/Chelsea
Bird Perch MU’s & bike 1min instead of dubs; 12:42
1
0
Cody Stelmach
10:33 // up to 185# FS!!!!!!!!!!!!!!!!!!!!!!!!!!!! YESSSSSSSSSSSSSx69!!!
10 sets: 10 cal bike erg + 1-2 SHSPU // Db Seal row 4x10 @50 + DB reverse flys 3x20 // great week of training
15
0
james macco
Dad: 12:20* RMU off a box. Sarah: 14:02* BMU and single unders
FS up to 205#
14
0
Jenny Wesolowski
8:57
Feet further ahead for ring rows to make harder (ring rows/dips). 20 du per rd (with few su in between each). May have did an extra round of 4 because I couldn’t remember if I did it 🤦♀️ FS @ 100, 105, 107# stayed at 70% and did 4 reps last 3 rounds.
9
0
Justin Bruehl
11:38 RX
3x6:205,235,255
3x3:255,275,285
10 rounds Every 2:00
20 cal bike erg
15 pushups
16
0
Kim Davister
17:31 Rxish 2,4,6,6,2,2,2 (had to switch to strict because of tear
FS w/ toe spacers 135,140,145,165
4
0
Molly Leiterman
12:30 scaled
Ring dips and pulls w black band, DU for a min and today was painful
Front squat: 105-110-115-130
Did some C2B practice & bike
12
0
Steven Leiterman
9:16 (1-2-3-4-3-2-1 ring muscle ups)
Front squat: 245/245/255/265/265/265
15
0
Theresa Rosenquist
9:33**
**=RR= & Ring Push-ups & 100 SU/rnd. BS v. FS: 85/95/100/105/110/115 & a little Shoulder mobility post.
7
0
Tim Sanders
11:59 scaled
blue band ring dip and ring row. 4rds 30du three rds 40du. fs to 245#. might have been 12:59
6
0