Skill/Strength:
EMOM 6
1 Pause Front Squat + 3 Front Squats + 1 Pause Front Squat at 60% 1RM
Metcon:
3 Rounds
100 Double Unders
10 Ring Muscle Ups
-10 min cap
-Scale DU to 150 SU
-Scale RMU to less reps or 10 Pushes/Pulls
Accessory Work:
5 rounds for max reps of
4 Strict Deficit Handstand Pushups 6/4in
Rest 20 secs
max rep Strict Handstand Pushups
Rest 3 mins
-Scale deficit to assistance if needed so you can complete the 4 reps unbroken, and get at least 5-7 after the 20 sec rest
Mobility:
3 min calf/achilles smash per side
3 min lat smash per side
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Alex Ebert
155#, and workout turned into good DU/RMU practice.
DU weren’t great today and need some rhythm.. on the plus side, I finally hit a RMU again! Success!
9
3
David Rueckl
9:58
Scaled to 150 singles, black band, pull-ups, and push-ups.
105# Front squats.
Showed up and moved forward30’
9
0
Jenna Decker
135 // 9:55*
Pushups & pullups. RX dubs. Accessories with Jordan + Ashley Peterson.
7
0
Jenny Wesolowski
7:07
First rd, ring rows/dips. Rd 2 and 3, burpee kipping pull-ups. 30 du per round with 2-3 singles in between each one. FS @ 95#
8
0
Joe Nygren
7:50
Single unders, 10 ring dips and 10 ring rows per round
155# 3 sets of FS, 145# 3 sets of FS
6 rounds amrap this morning of 5 shoulder to overhead 95#, 10 deadlift 95#, 15 24” box jump
6
0
Jordan Teague
8:35, sc
150 SU, 10 ring Rows, 10 dips (first round green and red band, 2/3 round green only)
FS 120#
Accessory off 24" box
8
0
Liz LeFevre
Capped- 2 + 3PU ( pull/push) did all DU tho!!! So that a win!!😁😁💁♀️
FS complex- #115
10
0
Sylvia Christensen
135 FS | 3+ 8 strict pull ups
Treated it as 10 min AMRAP 20 dubs, 3 BMU (switched to strict pull ups on last round)
8
0