Monday, October 2, 2023
Mountain Gorilla
And this concludes our Gorilla Cycle! How fun was that!
Tomorrow we begin our Ungulate Cycle, which contains all species of hoofed animals, like Cody’s mom.
Skill/Strength:
Every 2 min for 4 Rounds
2 Hang Squat Cleans + 2 Front Squats + 2 Split Jerks
-Start at 50% 1RM C&J and work up to end at 70% for round 4
Metcon:
Accumulate 75 GHD Situps
-Every minute, including the first minute, begin with 6 Toes to Bar or 8 Abmat Situps (your choice, and they’re both Rx options)
-15 min/round cap
Accessory Work:
Every 3 min for 4 Rounds
Bench Press 1×5 at 75% 1RM
Bench Press 1×4 at 80% 1RM
Bench Press 1×4 at 85% 1RM
Bench Press 1×3 at 90% 1RM
Mobility:
3 min quad smash per side
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Autumn Jarvis
Finished up in round 8 (toes as close to bar as possible)
up to 80# on complex
13
0
David Rueckl
6:15
GHD to parallel, Abmat sit ups
75,85,95,105#
Showed up and moved forward 30’
17
0
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nordics, farmers carry, Tony Horton Ab Ripper X (scaled the s%#t outta it)
8
0
Grace Adler
6:38. GHD to // (T2B until last 2 rounds - switched to abmat)
CJ complex 75/85/95/100#
16
0
Heidi Jones
5 Rounds - Toes as high as they would go (not that high), situps with a 15# weight
Complex 55-75#
12
0
James Mueller
215 complex WOD finished round 9
Felt like going heavier in the complex 🤷🏻♂️ WOD a lot harder than I thought. Tried toes right away was not sustainable did the sit ups instead.
13
0
Justin Peterson
3:39. 24, 21, 18, 12 (T2B option)
Complex 155lbs, 175lbs, 195lbs, 215lbs
14
0
Liz LeFevre
3:53 RX ( ab mat sit ups). Love me some GHD’s😍
Complex -#115
11
1
What a beast 💪💪
Natalie Blomquist
Got my butt kicked tying to do RX T2B… 10:57
Had to switch to ab mat sit-ups the last round because I couldn’t get back to the GHDs… complex up to 95
6
0
Theresa Rosenquist
🦍6:53🦍
Scl’d AF: started w/GHSU (but with back just not feeling it & feeling a lil’😵💫 …#20 AMSU & #8 MB Hollow V’s (😝). Complex: DBs 15->30.
11
0