Metcon:
10 rounds
4 Ring Muscle ups
8 Overhead Squats 95/65lbs
12 GHD Sit ups
-Scale RMU to pushes+pulls
-Scale OHS weight to something you can FOR SURE do unbroken
-Scale GHD reps in total count, half to parallel or half to abmat etc.
30 min cap
Accessory Work:
Every 3 min for 6 Rounds
Bench Press 1×5 at 70% 1RM
Bench Press 1×4 at 75% 1RM
Bench Press 1×3 at 80% 1RM
Bench Press 1×2 at 85% 1RM
Bench Press 1×1 at 90% 1RM
Mobility:
3 min lat smash per side
3 min trap smash per side
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Daltyn LeClair
25 min and 9 rounds 95#
Practiced banded bar muscle ups. Stopped at 9 so I didn’t hurl
13
0
David Rueckl
23:58
Dips and pull ups with black band, 35# overhead squats and GHD to//
Showed up and moved forward 30’
16
0
Erika Donaldson
16:20 scaled af
Barbell, ab mat sit ups, ring rows/ banded dips. My back injury was triggered doing back squats yesterday🥺
Accessory bench 75-100#
14
0
Ian Wilson
Got through it with my friends - worked on RMU
Not horrible - kind of fun - ripped on the 39th RMU
16
0
Jennifer Gleason
25:35
2 rounds each at: 35/45/50/55/65# - 4 pull-ups/push-ups - abmat sit-ups w 20# medball
10
0
Jim Koehler
27:16. pushups and strict pullups with blue band 65#ohs. 60 ghd and 60 abmat situps at 20#
11
0
Liz LeFevre
21:45. Pull/push, #65, GHD’s
Starting doing BMU w/ band. Didn’t last long🤣💁♀️
9
0
Maria Onaindia
19:27*
Banded BMU rest unchanged, bench up to 115#
See everyone next week! We are off to St. Lucia to celebrate Cole and Kaylee 💒 🎉
14
0
Pamela Gehl
23:59
Ring rows and ring dips, 35# OHS, full GHD. Accessory BP 55, 60, 65, 70, 75lbs + 40 ab rolls outs and 40 pullups with Jamie!
16
0
Theresa Rosenquist
19:5969**
**Scl'd AF! - 4 =RR + 4 R-PU/10 #10 SA- OHS/ 65% GHSU Rx'd. 2mi walk on TM & ez ROM & chatting w/ Cathy. 😄
11
0