Skill/Strength:
Every 1:30 for 5 Rounds
50 Double Unders
Max Bike Cal
-No rest between rounds
-No getting off the bike before the beep! Bike until the beep!
Metcon:
7 rounds
11 Chest-to-bar Pull-ups
9 Burpee Box Jump Overs 24/20in
7 Alternating Dumbbell Snatches 70/50lbs
18 min cap
Accessory Work:
Every 5 mins for 3 Rounds
21 Kipping Deficit Handstand Push-ups 4/2in Handstand Walk 60ft
9 Wall Facing Handstand Push-ups
Handstand Walk 60ft
Mobility:
3 min lat smash per side
2 min delt smash per side
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Breanna Zold
4+4 burpees, 35# (did not puke-that was the main accomplishment)
14 cals (1 min DU-50, 37, 41, 36, 31)
19
0
Carrie Schatzman
6 + 3 pull ups; scaled;
5 pull ups/c2b attempts; 6 ring rows; burpee stepovers; 30#
Dubs practice & biking; 15 cals
7
0
Chelsea Sherman
16:56 scaled
Banded c2b, 40# db. Accessory work for wedding shoulders ✔️
12
0
Cody Stelmach
92 cals
6 sets: 1 segmented pause clean + 1 clean @70% (177#) // split jerks 5x3 w/3 sec pause @ 175# // chest to bar pulls 6x5 (last set of 15 UB)
21
0
David Rueckl
Timed out
4 rounds plus 11 ring rows. Worked really hard, scale to 35 pound dumbbell press, and ring rows, but did all those stinking Burpee‘s! Fantastic workout, I’ll take the win! Moved a solid 6 inches today in my marathon. 31 bike Cals
17
0
Devon Deda
Dragon Bowl Practice
Missed 5:15 class in failed attempt to by food for my child
15
0
Grace Adler
6+4 C2B (finished 7th round after cap)
4 C2B + 7 ring rows each round, step over, 30#. 27cal. First C2B in almost a year!!! Winning today!
18
0
Jennifer Gleason
17:20 scaled (24 cals w DUs)
Ring Rows
Burpee Step-Up (20”)**last round BJs!
35# snatches
14
0
Jenny Wesolowski
17:07, 42 cals
Banded strict pull-ups, burpees without lowering and step overs, 40# db hang snatch. 10, 10, 8, 8, 8 wall balls 14# instead of du.
11
0
Jessica Ploof
5+3 burpee box jumps
40#DB, 2 skinny red band c2b which quickly changed to pull-ups, 45 bike cals, SU
18
0
Liz LeCaptain
participated
32 cals on assult bike / hand ripped in 3rd round of metcon (subbed GHD and bike cals)
15
1
Bike 👯♀️!!!
Liz LeFevre
Rest day + walk with boy and pups + eating good food💪🏼
4 days out dragon bowl
9
0
Steven Leiterman
14:34***
Mobility and adjusted workout *** 7 rounds: 200m Run, 10 GHD, 25 single under crossovers
17
0
Theresa Rosenquist
A) MECals: 🤷🏻♀️B)17:15**
**Sub’d: ==RR (2R w/👣elev.😵💫); 10 push-ups/9 BJ! (16”); #30 DBSn. 30 DU/R & some Cals…🧠💨! 22? Pre: 60 cal C2Bike w/up; Post: 3x: 25 SU @#35 + 10 SL BStU @#20.
18
0
Toni Wilson
4+10 c2b
Did all the c2b, step overs (knee), 30# db (back), 32 cals, fasted 36 hrs
19
0
Tricia Spencer
4/7 snatches in 5th round @ 30#
C2B with green band and skinny red band, step overs, 40 bike cals with 100 SU
11
0