Skill/Strength:
For time
30 Burpee Ring Muscle ups
-Scale to Burpee BMU/C2BPU/PU
-8 min cap
Metcon:
4 Rounds of 4 min
10 Alt. Front Rack Lunges 155/105lbs
10 Bar Facing Burpees
10 Clean & Jerks 155/105lbs
10 Bar Facing Burpees
10 Alt. Front Rack Lunges 155/105lbs
max reps in remaining time GHD Situps
-Rest 1:30 between each round
-Scale barbell weight to 60% Clean and Jerk
Accessory Work:
7 min to find 3RM Overhead Squat
-You can warm up to a starting load before starting clock
-Bar comes from the ground
Mobility:
3 min glute smash per side
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Alex Ebert
First ever successful RMU!
7 GHD the first round then capped on lunges on the rest…. 125#
18
6
Didn’t you get two?
🥳🤸♂️👏💥💣💥👊👊👊
Okay true, I did two 😂
Hell yeah!!!
Amazing congrats!!
YAAAAAASSSSSSS!!! 👏💪
Cody Stelmach
27 BRMU (damn rings swinging) // 16 GHDs
16
3
David Rueckl
I showed up
Finished the clean and jerk all 4 rounds. Once again, I’ll say I showed up, did my very best, and I will take the win!
19
2
🍀🤩🍀🤩🍀 - Go get ‘em Rockstar! See ya soon!🤙 #PinkySwear
Thank you T! I will be back before you know it! Send some positive vibes my way Friday morning @5 am
Eric Hansen
Zero at 125#
2nd set of burpees each round...6/2/4/6...4:22 burpee C2B workout
17
0
Grace Adler
✅
30 burpee pull up 4:18 (+ 30 push-up 6:30); 55# back rack reverse lunge, 7 cal bike call (instead of BFB) - (through bike cals on 3 rounds, 6 reverse lunges on rnd 4). Thank you, T, perfect for today!
12
0
Jenny Wesolowski
23 kb swings (17, 6, 0 [10/10 lunge], 0 [8/10 lunge]) @ 65#
Burpees without lowering to ground so that was the easiest. Lunges the hardest. Bent over db rows (35#)and box push-ups for ring rows: 2:14. Did a set of 10 @ 40# after
14
0
Jordan Teague
15,13,10,7 ABMUs, sc
55# bar. Burpees off a box.
4:00, burpees off a box/ring rows
0
0
Justin Bruehl
Cut off after the clean and jerks every round
Plenty fine with that
7:41---30 bmus
3
0
Justin Peterson
15, 13*, 6*, 10. *Clock was accidentally set incorrectly so we were cut short on round 2’s work and the rest period between rounds 2&3.
30 Burpee Ring Muscle Ups = 6:14
16
3
No “Aw T!” 🤦🏼♂️ plz…. 😄 I didn’t mess with the clock set up today (except the countdown timer on 1).
It was Sam!!!
Kim Davister
20 Single arm ring muscle ups
Jkjkjk
46 cuz I used all the wing modifications
10
0
Maria Onaindia
6 @95#
That was tough! 3:22 for 30 burpee C2Bs
18
2
Mel Sanders
4-0-0-0 sc
5/10 lunge, clean 0 lunge, 5/10 lunge @ #65, more sore than I thought from side airbag impact. 4:20 burpee jump PU
17
0
Theresa Rosenquist
🚫 🤢 NGL! 🤢
**Scl’d w/ #26s KB: 7 BFB (2nd set), 9.6999/BFB (2nd), 8/10 BFB (2nd), 2.6999 lunges (2nd).
Str&Skl: 30/30/25 (Burps/=RR/R-PU.
15
0
Tim Sanders
capped
30 jump burp c2b in 7min. wod 1st rd 155# 5 burp in 2nd round of burpees.... next 3 rds same thing but @ 135#
12
0