Skill/Strength:
Every 2 min for 6 Rounds
Back Squat 1×5 at 70% 1RM
Back Squat 1×3 at 85% 1RM
Back Squat 4×2 at 80% 1RM
Metcon:
For time
40 Toes to bars
20 Burpees to Pullup Bar you can’t reach
30 Chest to bar Pull-ups
20 Burpee Box Jump Overs 24/20in
20 Bar Muscle ups
20 Burpee Box Clear Overs 24/20in
-Any time you break rig movements, do 15 Single Under Crossovers
-18 min cap
Accessory Work:
Each for time
Row: 4x1250m
-Rest 4 min between each
Every 3 min for 5 Rounds
1 Clean & Jerk, start around 85% and add load each round
Mobility:
2 min lat smash per side
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Brandon Larsen
Wod - 17:39 / Listening to Samantha - big fail
Idk what you call what I did RX+++ did burpee pull ups and crossovers x2 🤦♂️🤦♂️
6
4
Maybe you should have listened to the brief guy 🤣🤣
*not listening to Samantha-big fail
There needs to be a different brief for masters athletes our hearing isn’t what it once was 🤣🤣🤣
Carrie Schatzman
BS 140, 165, 155
12/20 BBCO; scaled; banded pull ups & c2b’s; box jumps (on not clear over)
3
0
Danielle Sherman
1/20 of last set of burpee movement
All sorts of changes. BS - 5 at 185 for all sets.
13
0
David Rueckl
Did back squats like real people today! Big Win!,
Trainer James “ The Sergeant of pain” lived up to his reputation. Scaled Metcon and got to the last set, did 4. Did not finish, and quite honestly, I was happy to hear, “Time”
7
0
Jenna Decker
Finished after cap
10 T2B then legs as high as I could go. Banded pull-ups and MU from box. Back squats 160-190-180.
14
0
Jenny Wesolowski
16:05
40 kb swings 35#. Purposely Stopped every 10 for crossovers. 20 wall balls 14#, 30 banded pull-ups stopping every 5 for crossovers, 20 burpee without lowering to ground to step overs, 20 bent over rows 35# each and box push-ups stopping every 5 for crossovers. Did all crossovers without singles in between!! BS: 105 for first 3 sets, 110# last 3 sets. Reps of 5 for all.
9
0
Jordan Teague
12 BBJCOs(?), Sc
Ring rows, then feet farther out ring rows. Jumped to 4 stacked 45# plates, then jumped over 4 stacked 45# plates
BS 145, 175, 165.
6
0
Liz LeFevre
Capped. Lots of mods💁♀️ weird tingly pain in left tricep when I would try to do some rig work🤔
BS- #145 #175 #165
4
0
Maria Onaindia
17:22 sc
30 T2B (10 hanging knee raises to finish out setss short of 10) and 20 banded BMU (15-5, which was a win for me) -rest unchanged
DL to 240# because something is pinched in my back, 100 DUs after and more T2B/BMU practice
12
0
Mel Sanders
16:58sc
HKR, Rrow, Jump PU, All BJs, no BJOs.
X-overs no bueno. BS 135-165-155
0
0
Nate Ziolkowski
Squats @ 225, 275, 255
Scaled everything on the Metcon, kept moving, felt good.
11
0
Pauly VanderKelen
Incline Bench Press: 10 reps at 95,115,135,165,185, 7 reps @ 195#, then 10 reps of close grip @ 165#
4x13 Strict GHD Sit-ups with a 60# dumbbell on my chest alternating with 4x13 Chest Fly @ 45,50,55, and 60# / 4x13 Overhead Tricep Extension with a 75# barbell alternating with 4x13 Arm Curl with the same barbell / 4x12 Hammer Curl with 25# dumbbells.
0
0
Shannon VanPay
not my best day
all the mods - ran out of class time to finish
BS 165#, 205#, 190#
0
0
Steven Leiterman
16:43 (butterfly chest to bar attempts, successful on 75%ish)
Squats at 335, 405, 385
12
0
Theresa Rosenquist
16:39***
***Kind of a 💩🎬 but did stuff to get stronger & avoid shldr. V-ups/S-C2B x15/S-C2B+R-PU…DB-B-SU (#10s -> #15s), 16” BJ-O…30 SU vXO. BS: 115/135/128.
10
0
Tricia Spencer
17:45, lots of mods
Banded Pull-ups and c2B, burpee step over box X2, broke 3 times on toes above hips and 2 times on the 30 pull-ups. BS: 115, 135, 115.
1250 m rowing: 5:28, 5:18, 5:14, 5:23
4
0