Skill/Strength:
Establish a 3RM Deadlift in 12 mins
— then —
Complete 2×3 at 90% 3RM
-Go every 2:30
Metcon:
2 rounds for time of
30 Chest to bar Pullups
20 Echo Bike Calories
10 Thrusters 155/105lbs
12 min Cap
-Scale C2B reps down if you can do them, otherwise do regular pullups
Accessory Work:
With a continuously running clock perform:
1 Kipping Ring Muscle-up in the first 1 min
2 Kipping Ring Muscle-ups in the second 1 min
3 Kipping Ring Muscle-ups in the third 1 min
-Continuing this for as long as you are able.
Mobility:
3 position banded shoulder stretch
3 min hamstring smash per side
3 min glute smash per side
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Carrie Schatzman
212/195 DL;
3rds +15/20cal; 30AMSU;20 cal bike; 10 ring rows (tried to rest shoulder a bit today)
5
0
Cody Stelmach
Fun day!
5 sets every 3 min: 10 BBJO + 10 PS @95# + 50 DU // 4x5 Z press + 4x4 pause pull-ups + reverse flys
10
0
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11:40 scaled
20c2b rd and had some no reps. 3 rep max deadlift 430#. working weight 385
12
0
Jenna Decker
11:40
Took my one rep max for 3 today @ 255. Huge thanks to T for everything this AM.
17
0
Jennifer Gleason
200# DL x3
12 min AMRAP:
10 pull-ups
10 echo cals
10 barbell thrusters (35#)
3+10
11
0
Jenny Wesolowski
12 cals at cap (2nd rd) 👎
Finished after the cap. Pull-ups, 65# thruster (most shoulder would allow safely). Deads @ 70% 5 x 5, 5, 5, 6, 6 (180#)
15
0
Kim Davister
295 working weight
17:17 Rx. Through C2B at 🧢. Did not scale because I need the practice.
8
0
