Metcon:
4 rounds, each round for time, of
400m Run
10 Dual Kettlebell Hang Clean & Jerks 53/35lbs
20 GHD Situps
8/6 Bar Muscle Ups
Rest 1:1 between each round
Each round has a 5 min cap
Accessory Work:
For time
10-8-6-4-2
Kipping Deficit Handstand Pushups 6/3in
Handstand Walk 50ft after each round
Mobility:
2 min calf smash per side
2 min lat smash per side
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Barb :)
Capped…capped…capped…capped
First round took me 5 minutes fir the 400m…Cody knew I was being stubborn and had a talk with me to cut it to 200m…yes coach.
2-20 sit-ups, 3-14 sit-ups 4-16 sit-ups
I moved my body 🤷🏻♀️
9
2
Carrie Schatzman
34:38; scaled; biked instead of ran last round; 30#DB; AMSU w/14# med ball; BMU to baby bar
13
0
Christopher Adam
Around 5 each round. Ski erg last round
19
2
😁 I thought you were never gonna get this thing started. 😆
Was doing everything I could to delay it. Should have taken a few days off after murph
Jenny Wesolowski
31:46 (should’ve been 31:56, started 4th rd 10 sec early. Heat fried my brain)
4:22, 4:23, 4:53, 4:40) 26# kb’s, 20 kb goblet squats between legs (35#), 6 push-ups 20” box, 6 bent over db rows (40# each). Need belly support band or stop running. Last couple rds running didn’t feel the best
14
0
Jordan Teague
5/6/6/6
Finished each round 1-3 seconds before cap.
2 rounds GHDs, 2 rounds 14# AMBUs, 26# KBs, bird perch, biked 1200m (big wimp didn't want to get my shoes wet)
6
1
what's an AMBU?
Justin Peterson
4:09, 4:09, 3:57, 3:35. Unbroken everything. 28:05 total time
Came out way too conservatively because Sam Carter scared me into thinking the pullup bars on the east side were going to be really slippery for BMU. Psshhhhhhhhhht.
18
2
Kevin Hansen
30:42
4:02/4:14/4:43/4:42 🤢🥴
18
1
The opposite of Justin! Came out pretending like I had decent cardio capacity, which I don’t! Died 💀
Krystal Lowney
33:01
Should’ve been 34:01 because I started a minute early after round 2. 26# kb then 25# DB and BPUs
13
0
Maria Onaindia
30:35 sc
Banded BMU-rest unchanged but everything unbroken, 100 DUs after
19
0
Sam Carter
33:03 RX
19
2
Steven Leiterman
29:09 (4:00/4:00/4:20/4:29)
Bar muscle ups unbroken in rounds 1 and 2, partitioned 5/3 in round 3, partitioned 4/4 in round 4
21
0
Tilly Yakes
65#-95# squat clean and jerk , Metcon 14:00 scaled
125 # deadlifts, chest to bar p/u w/ green band assist. Scaled to 10 reps because hands
1
0