Skill/Strength:
Every 3 min for 3 Rounds
Back Squat 1×4 at 75% 1RM
Back Squat 1×3 at 80% 1RM
Back Squat 1×2 at 85% 1RM
Metcon:
4 Rounds
20 Toes to Bar
100 Double Unders
20 GHD Situps
3 Deadlifts 365/255lbs (scale to 75%)
18 min cap
Accessory Work:
21-15-9
Thrusters 95/65lbs
Pullups
Mobility:
2 min calf achilles smash
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Alex Ebert
3 + 19 DU. scaled DU’s and DL to 305#
Rd 1 (100 DU) Rd 2&3 (75DU). BS 255, 275, 295
13
0
Brent Kuehl
17 mins
Knee raises, 100 singles and Strict push press (pinched nerve in back) 185, 205, 225# BS
11
0
Cody Stelmach
3:25 Fran (pr) -really happy since it is the first time doing butterfly pull-ups in 8 weeks! 🤘🏼
8 sec. pr // I am not well after that
19
5
Danielle Sherman
3 + 1 GHD
scaled to 15 TTB, DL at 205. | Backsquat up to 205 (first time over 200 since Madi!)
16
0
David Rueckl
Scaled
Band pull leg lifts, 100 single unders 225#DL
Up to 185# back squats.
Showed up and continued to move forward 30’ today.
15
2
Heidi Jones
16:20
Toes around 90, 13 cal ski erg, Sit-ups w/ 20# hand weight, 165# DL | BS : 105#, 125#, 140#
4
0
Ian Wilson
Great morning with friends 😊
Fasting for a dr. appointment caught up fast. Crash and burn 🔥 (305# for BS)
13
0
Jenna Decker
18:00
Dropped in. Justin doesn’t think I’m fit anymore. He admitted he missed me. Happy small calves wasn’t coaching. Overall a fun workout with my girls. 10 TTB & 10 toes to // , RX dubs and deadlifts. BS 175 / 185 / 195
6
1
❤️❤️❤️❤️
Mel's Husband
capped*
63 du in last rd. 10 toes to bar,75 du, 10 ghd, 3 dl @ 355#. du still gas me but they are coming along slowly, to finish i would need to do 60 a round.... bs @355#
6
0
Mike Tomaso
DNF
BS 230,245,260. Back started bugging me and couldn’t finish 1st round of the WOD. Here’s to mobility for the weekend.
2
0
Steven Leiterman
Finished before cap* scaled
Scaled to 10 T2B and 10 GHD, 225 DL - Squats 315/345/375
11
0
Theresa Rosenquist
15:11**
**Scld: #DeToxWeek! V-ups/200 SU/#17.5 AMSU/#155 DL. Lungesx10 (v. BS): #35/55/65. PEC: 3x10 ea {DB B.curls@17.5s/DB BP@#20s/ OHReach@#10s.
11
0