Tuesday, October 17, 2023
Camel, Dromedary
Skill/Strength:
10-15 min Low Ring Muscle Up progression work (seated from floor/band assisted, etc.)
Metcon 1:
10-9-8-7-6-5-4-3-2-1
Pullups
Burpees, jumping to touch pullup bar
-12 min cap
Metcon 2:
AMRAP 6
3 Ring Muscle ups
3 Deficit Handstand Pushups 6/3”
10/7 Cal Bike
-Scale RMU to low ring muscle up progressions
Accessory Work:
Every 2:30 for 6 Rounds
Bench Press
1×4 at 75%
2×3 at 80%
2×3 at 85%
1×1 at 90%
Mobility:
3 min delt smash per side
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Chelsea Sherman
8:12
2+2 cals scaled—green band low ring prog, hspu w/a mat & 10# plate. Accessory bench to 105# Fun morning!
12
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Cody Stelmach
Wodapolooza WO#1 redo- 18 pull-ups + 60 DUs (453 total reps (55 rep improvement 🤘🏼))
Did wodapolooza wo5: 19:09 (going to redo, figured out hand position on hspu afterwards 🤦♂️)
14
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Danielle Stelmach
9:13 (red/blue banded pull-ups)
4 + 3 low progression RMU (hspu 45# plate + ab mat)
7
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David Rueckl
Scaled 7:48
Scaled box dips push ups box HSPU 4 rounds+ 7 calories. Showed up and moved forward 30’.
13
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Ella Boeder
💀
Jumping pull ups (10, 9, 8, 7, 6, 5)
3 + 6 cal bike scaled: low muscle up progression, box push up.
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Oh hi!
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"no" ring progressions
that was so terrible I left. before the wod. reminds me of squat snatches
10
5
I certainly understand your frustration, I had to scale absolutely everything today also,but at least we show up! Focus on what you CAN do not what you can’t. This is a marathon not a sprint. We can do this!
much appreciated Dave! There was more driving my decision to leave than my shiiiite performance. if I based leaving upon my poor performance I would likely never go to the gym nor ever had children....
I look forward to having a shiiiite workout with you! 😉 we got this!!!
💯 DEAL DAVE!!!!
🫶
Jenny Renon
10:48 scaled to strict pull-up with band
3rds+3RMU progressions from low rings, scaled to HSPU off box with 25lb plates
5
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Jessica Ploof
9:22
Skinny red banded pull-ups, 4 rounds- hspu off box, ring rows and dips
12
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Jordan Teague
🤷🏼♀️🤷🏼♀️ 10? Jumping pull ups
5 rds. Low ring progression, 3" def off 24" box.
9
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Theresa Rosenquist
11:42**
**Scl’d! (EVERYTHING my shldr Hates!!) BA-SPU (32/55), push-ups + Jump to bar (not 6” > reach).
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