Skill/Strength:
EMOM 10
3×3 Front Squat at 65%
3×3 Front Squat at 67%
2×3 Front Squat at 70%
2×3 Front Squat at 72%
Metcon:
10 min ladder
12/9 Row Calories
3 Bar Muscle ups
3 Thrusters 155/105lbs
12/9 Row Calories
4 Bar Muscle ups
4 Thrusters 155/105lbs
-Continue adding 1 Bar Muscle up and Thruster rep each round until time expires
-Choose a weight that you can do at least 5 of unbroken
Accessory Work:
4 Rounds
30 Single Under Crossovers
12 Alt. Pistol Squats
Mobility:
3 min quad smash per side
3 min trap smash per side
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David Rueckl
5 rounds +12 cal row
Scaled to ring row/push up 95# thrusters, front squats to 165# showed up and moved forward 30’
12
0
Erika Donaldson
2 calories into round 7
2 red bands for BMU
65# thrusters
Front squats 95,100,105,115
Accessory✅️
40 ab rollers
11
0
Jordan Teague
2/7 BMU, sc
Bike erg 12 cal, bird perch, 55# Thruster.
FS up to 105#. First day back after a week off.
3
0
Mel Sanders
6+row on finicky rower
:45 rows, BMU 30"box & low bar, thruster #70 | FS #105-120
10
0
Pamela Gehl
6th round done
quad charlie horse today-leg sore-light for front squat and mod workout.
Fr Squat 65/70/75/80lbs. Metcon, push press instead of thrusters at 65lbs. BMU - jumping from box.
Accessory done-pistols foot behind ankle + 40 ab rollouts
12
0