Skill/Strength:
Every 1 min for 3 Rounds
2 Deadlift at 70%
Metcon:
15 rounds
2 Deadlifts 365/255lbs
3 Ring Muscle ups
4 Box Jump Overs 30/24in
-30 min cap
-Scale Deadlift weight to 75%-80%
-Scale RMU to 3 pulls+3 pushes
Accessory Work:
50-40-30-40-50
Double Unders
-25 Abmat Situps in between each round
Mobility:
3 min hamstring smash per side
3 min lat smash per side
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Andrew Schwoerer
14:59 - DL 275#, Ring Rows to dips, 30" box.
Accessory work - double under practice. 25 unbroken was my high
16
0
Daltyn LeClair
Around 11 rounds. 265# DL, practiced banded BM, 30” box
Stopped early ripped both hands open
8
0
Donny Covaciu
15:34 scaled
345lb DL, low ring MU progression, and 30"box. 300lb DL skill work.
10
0
Erika Donaldson
19:30
155#DL 3strict pull ups and 3 ring dips with half of a green band. Box jumps 24"
Accessory ✅️
60 ab rollouts
14
0
James Mueller
320 deadlift METCON 27:32 RX bar and box, RMU practice/ accessory: 8:01
1 attempt with 2 banded on low rings.
18
0
Jessica Ploof
24:07
160# DL, red and blue banded PU, ring dips with green band, 20” box jump
13
0
Jim Koehler
cant remember. 255for 6 rds/225# last 4. 20" bj, pullups and ring dips
255# DL
8
0
Justin Peterson
15:49
That was really hard
17
1
I usually look forward to d.lifts...not today....not today
Pamela Gehl
20:04
Scaled, 155# deadlifts, 20" box, strict pull ups blue band, ring dips green band. Did accessory and 60 ab roll outs. Great to be back and move again and see all my friends!!
15
0