Skill/Strength:
Every 2:30 for 5 rounds
4 Pause Front Squats at 70%
Metcon:
In 1 min do
3 Bar Muscle Ups
Max Row Cals
-Rest 30 seconds after each round
-Continue until you reach 100/80 cals
-Scale reps of BMU if needed, or do C2B PU, or jumping BMU
15 round cap
Accessory Work:
Every 3 min for 5 Rounds
1×5 Deadlifts at 65% 5RM
1×5 Deadlifts at 70% 5RM
1×5 Deadlifts at 75% 5RM
1×5 Deadlifts at 80% 5RM
1×4 Deadlifts at 85% 5RM
Mobility:
3 min quad smash per side
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Celia Osorno
Halfway through round 8ish maybe more 10-15 sec left
Two bmu in a row round 1!!!!!!
1BMU round two then jumping c2b
Not bad for two weeks off!!!
Yay fitness definitely life changer
9
0
Danielle Sherman
Garage day
Pause back squats at 155 and Wednesdays power cleans up to 155.
17
0
David Rueckl
5 rounds + 41seconds Ring rows 125# front squats
Rowing should be in every workout. State law!
Showed up and moved forward once again. 6” in my marathon today!!
17
0
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6rds*
c2b pull ups. 195# fs. Cody enforced 1rd penalty for letting go of handle on rower so 7rds. big oops
12
0
Jamie Neubauer
21 sec left in rd 8
Started w/ 2 BMU per rd x 4 rds and then switched to RX w/the 3. All RX BMU - did not resort to the bands. Should have done 3 per rd the entire time.
18
1
Very impressive!
Jenny Wesolowski
13 sec left in 7th rd
56 echo bike cals instead. 3 bent over db rows 35# each and 3 box push-ups 20.” FS @ 65# x 6 reps per rd
11
0
Justin Bruehl
End of 5. Very end
Didn't have straps loose on first round- only pulled 14 cals...well that was dumb
3
0
Katie VanDomelen
FS 105-morning fog kept forgetting to pause
3C2B jump- 7th rd with 9 seconds left for 80cals
18
0
Kevin Hansen
99cals in 5r 🤦♂️😡
235 FS (felt real good) / DB bench and other accessory stuff
17
0
Liz LeFevre
7 rounds. Pull ups instead of bar MU
FS-#125….. accessory deadlifts with friends up to #230
15
0
Selena Cashman
FS 125#
8+30 seconds - choose your rower wisely 🤨 red band kipping PU
230 on deadlifts some good fun!
18
0
Steven Leiterman
14 seconds left in round 6*
Pause back squats at 315 - scaled Bar MU to 10 ring rows
16
0
