Skill/Strength:
EMOM 7
4 Touch n Go Power Cleans
-Start at 50% 1RM
-Add load each round
-Must be unbroken
Metcon:
100 Double Unders
33 Wall Balls 20/14lbs 10ft
33 Pull ups
100 Double Unders
33 Wall Balls 20/14lbs
22 Chest to bar Pull ups
100 Double Unders
33 Wall Balls 20/14lbs
11 Bar Muscle ups
-20 min cap
Accessory Work:
Every 2 min for 5 Rounds
Bench Press 2×5 at 65% 1RM
Bench Press 3×5 at 70% 1RM
Mobility:
2 min calf/achilles smash per side
3 min bicep/lat smash per side
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Autumn Jarvis
19:20ish (1:1 class with Justin 😂)
#14 ball somewhere between 9-10’ mark. Banded chest to bars and box bar muscle ups (first time ever got one and did 11 for the WOD)!
14
0
Celia Osorno
Out of shape
1st set subs great & the downfall began
~50 dubs then banded c2b ~35 dubs 12/WB mixed height through out
9
0
Danielle Stelmach
16:52 sc // 65-105 PC
150 SU, Jumping pull-ups, c2b, bmu off a 20in box.
10
0
David Rueckl
18:57 scaled
195,180,200 single unders 20# WB ,ring rows.
75#-135# on the cleans
What a way to start a week! Moved 30’ today!
18
0
Heidi Jones
Finished ≈ 15 min
Ski Erg / Scaled Wall Balls to 33, 22, 11 / Ring Rows mostly, Jumping BMU // up to 95# PC
1
0
Sarah Anderson
19 mins
10# WB, ring row progression, did all 100 DU first time thru then capped at 2 mins for the rest.
55-105# PC’s
5
0
Tilly Yakes
^75# power cleans, 17:33 min scaled
150 single unders each round
10 lb ball
Kipping pull ups with green band
Ring rows for chest to bar
MU with box
That was tough.... but a great workout!
6
0