Metcon:
EMOM 30
1: 60 Double Unders
2: 12 Pullups
3: 10 Front Squats 115/85lbs
4: 5 Bar Muscle Ups
5: 6 Power Snatch 115/85lbs
6: Rest
-Scale DU to 60 SU
-Scale pullups to an unbroken set
-Scale barbell weights to something you can do unbroken
Accessory Work:
3 Rounds
10 Glute Ham Raises
10 Perfect Ring Rows with 3 sec pause a the top of the pull
Mobility:
3 min quad smash per side
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Alex Ebert
About 40 DU, Butterfly pull up practice, 115# and BMU were ehh
Barbell movement unbroken. 24 min EMOM roughly.. little miss Emma escaped jail with a tumble.. 😬🤷♂️ Thank you to Liz for watching her while I finished!
10
0
Chelsea Sherman
✅ lots of mods
Skillz weren’t the sharpest today, but I did get 60 unbroken DU, so that’s cool! New high score!
14
0
David Rueckl
Fun Morning
Scaled, single unders black band pull ups , ring row push ups, 85# bar. Showed up and continued to move forward 30’
11
2
Erika Donaldson
65#bar Du✅️ PU✅️
Goal was 1 unassisted BMU per round. Couldn't get the last one😮💨
9
0
Ian Wilson
So much F***ing Fun with Friends!
Just when you though it couldn't get any funner! Yes, I know it's not a word.
14
1
james macco
Got it done*
All dubs unbroken except round 4, only 43. 105# on the barbell. BMU's off a box. I'm tired now.
11
0
Jenny Wesolowski
About 25 du (a couple su between each), 10 pu, 65,70,70,70,75#, box bmu
Pu sets of 6 and 4. Held onto barbell
6
0
Kayla Wotachek
✔️
DU, kipping pull-ups, 55#, graduated from the green band to blue banded BMU
7
0
Liz LeFevre
#85. Different mods. Dubs in 45 sec. Some banded BMU . Then I ripped💁♀️
Good skillz day👌🏼
9
0
Pamela Gehl
30 DU, 6 Pullups, 3 BMU-box
snatches, 35#,45#, 50#, 50# 50#
Happy it's Friday, rough week!
12
0
Sylvia Christensen
✅
200m run x3 rounds, 150x2 rounds. 3,3,2,1 for BMU shoulder 😢 95# all unbroken
8
0