Skill/Strength:
Chill AMRAP 6
Row 100m exactly
-Every meter above or below 100=2 kip swings+2 ring rows+2 feet together air squats
Metcon:
3 rounds
12 Bar Muscle ups
24 Alternating Pistols
Row 500m OR Run 400m
-20 min cap
Accessory Work:
15 min to establish 5RM Bench Press
Mobility:
3 min lat smash per side
3 min glute smash per side
You must login above to log your score
Andrew Schwoerer
12:48. BMU on 24" box , pistols on 20" box, ran
Accessory work - 185# 5RM
14
0
Autumn Jarvis
13:45 BMU from box. Pistols standing on 45# plate to 20' box
Accessory work from last week
4 Rounds:
10 Cal Bike
2 Rope Climbs
18
0
Celia Osorno
9/12 in second then tear 😭😭😭😭
Emom was very fun and a great warm up!
Banded BMU
8
0
David Rueckl
15:54
Scaled Blackand green band pull-ups/push ups, feet together squats.
Showed up and moved forward 30’
17
0
Erika Donaldson
Didn't finish. 200 meters into round 3
6 and 6 BMU with 2 red bands
All pistols rx
Accessory bench up to 90
60 ab rollouts
6
0
James Mueller
Capped 🧢 finished after 21:24 red band BMUs scaled pistols, ran
Pistols used 20” box standing on a 15 and 10 lb plate. Squatted parallel
18
0
Jenny Renon
17:44–pistols to box, BMU from box, ran
I think I started a few seconds early on accident oops
7
0
Justin Bruehl
15:23**
(1"/3"/3"--12 deficit hspu/12 elevated ring rows) for bmus. Ton of progress in Pec but no mus yet. Pistols were good!
12
0
Pamela Gehl
284 meters done in 3rd round
banded strict chest to bar, pistols-foot hook behind ankle. Accessory 70lbs 5 rep max bench press-pretty happy with that!! + 60 ab rollouts
16
0
Theresa Rosenquist
17:58.969**
**Scl'd AF: 6-7 BA-S-PU/50:50 BK-PU:Full PU/#12 alt. SL-Stepups/🦹🏻♀️🐌500m (😴#SOtired!) 160 Cals BikeErg (15:30) & 3x {15 GHHE & 25x#25 AMSU -> ROM!!
12
0
Tom Fameree
18:19 pistol mod
MRI today 🤞
18
3