Metcon:
4 Rounds
Run 200m
12 Pullups
Then Rest 2 min
3 Rounds
Run 400m
10 Chest to Bar Pullups
Then rest 1 min
2 Rounds
Run 800m
8 Bar Muscle Ups
30 min cap
Accessory Work:
Every 2 min for 4 Rounds
6 Bench Press at 65%
Mobility:
3 min calf/achilles smash per side
3 min lat smash per side
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Andrew Schwoerer
35:20, starting my last run as the time cap ran out. Banded pullups and C2B. 24" box BMU
Bench press @ 165#
17
0
Brandon Larsen
24:24
That one’s for you Mike! 2 days in a row……see u in a month
11
1
Proud of you, can't wait to see you on the weekend!
Cody Stelmach
Every 4 min x 5 rds - 100ft mixed grip kb lunges (53’s) // 25:43 rx (unbroken)
5:22/7:37/9:44 (huge win doing all gymnastics unbroken! 🤘🏼)
18
1
David Rueckl
35:17
Black band pull ups Black and green band chest to bar, box jumping muscle ups. Showed up and moved forward 30’
16
0
Jenny Wesolowski
34:15 modified at home (longer run, different strength stuff)
4 x 400m run alternating 12 strict banded pull-ups and 12 push-ups. Rest 2 min. 3 x 400m run alternating 10 strict banded pull-ups and 10 pushups (started with pull-ups). 1 min rest. 2 x 800m run with 10 burpees after
6
0
Justin Bruehl
25:38 "lieutenant Dan you ain't got no legs" 🤕🥵
Bench: 10x185/10x205/7x225----fun one:5rounds every 2:30-10 cal bike/5 deadlift (315)/ ~30ft hs walk
17
1
Krystal Lowney
33:30
PUs, then PU/C2B combo, then box BMU
*Pros for today: Cody was in class so I didn’t have to do the workout alone. I like running and it’s a nice day.☀️
*Cons: Cody is really fast so I was basically alone. I got attacked by an angry goose TWICE on my last run. Literally wings flapping on my shoulder😳
21
0
Liz LeFevre
Capped in first 800m run
Yesterday’s snatches -#110….. lil more up my alley. F running..
14
0
Megan Johnson
30:12, scaled. 7:15/8:35/11:22 splits.
Finished my last 3 BMU after cap. Did banded PU, jumping C2B, BMU with the perch. So damn close to cap, and only one close call with a goose attack! 😂
5
0
Mel Sanders
DNF sc
RR/PU(b)/C2B(b&p) - last round got to ~ 200m @ cap, ran back & did 8 c2b to finish
16
0
Pamela Gehl
Capped-got through Chest to bar section
Kipping pullups 1st 4 rounds, strict pullups for next 3 rounds (jump with a negative).
Benchpress accessory 65lbs
16
0
Pauly VanderKelen
45 Degree Incline Bench Press: 3x10 with 70# dumbbells alternating with 3x10 BOBBR into hips @ 205#
3x10 Strict GHD Sit-Ups with a 70# dumbbell alternating with 3x12 Chest Fly @ 60# / 3x12 Bar Dips.
1
0