Skill/Strength:
3 Rounds for Quality
:30 Handstand Hold
20 Alt. Shoulder Taps in a plank
:10 Ring Support Hold
-Then-
Every 2:30 for 2 Rounds
5 Strict Press @70%
-5 second descent each rep
Metcon:
As many reps as possible in 9 mins of:
6 Thrusters, 95/65lbs
9 Chest-to-bar Pullups
12 Row Calories
9 Thrusters, 95/65lbs
9 Chest-to-bar Pullups
12 Row Calories
12 Thrusters, 95/65lbs
9 Chest-to-bar Pullups
12 Row Calories
-Continue adding 3 Thruster reps each round until time expires
Accessory Work:
Cody’s world record rowing prep
Each for time
Row 3x500m
Row 4x250m
Mobility:
3 min lat smash per side
3 min quad smash per side
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Autumn Jarvis
3 rounds then finished 9/9 C2B/close to C2B..didn't make it to the rower in time.
65# Thrusters.
60# strict press
16
0
Danielle Sherman
Open gym
Metcon. 2 cals in rnd of 15. Worked in butterfly so some C2B and some pu
2
0
David Rueckl
15 thrusters 6 pull ups
Black and blue band pull ups, 65# bar
SP 95#
Showed up and moved forward 30’
17
0
Erika Donaldson
Made it through all of round 3
55# Thrusters
C2B✅️ rowing ✅️
Strict press 65#
6
0
Heidi Jones
8/15 thrusters @ 55#
C2B - strict with green band, ring rows for round 3 / 65# strict press
12
0
James Mueller
Strict press 120lbs, 9/9 C2Bs in the round of 15 thrusters
Back still not 100 % slowly but surely.
18
0
Megan Johnson
Got to the round w/ 15 thrusters, was 11 row cals short of finishing the round.
CTB scaled to jumping, but did 65# and 65# SP.
16
0
Mel Sanders
Mon metconish
2 rds
6 thrusters
9 rr
12 cal run
9 thrust
9 rr
12 run
12 thrust
9 rr
12 run
0
0
Michael Schaut
12/15 Thrusters w/ 25# DBs (wrist pain)
Scl’d C2B to ring rows. 75# SP. ***I got upside down for HS hold without the box!!!
8
0
Theresa Rosenquist
15Th + 6/6 S-PU***
***Scl'd AF! #15 DB Thr/6 S-NG-BA-PU 🙄 Skills✅. BP @ #85. Core✅Lunges✅ Bike✅
5
0