Skill/Strength:
EMOM 8
Odd: 8 Ring Rows+:10 hold at top
Even: 50 Single Unders
Metcon:
7 rounds
10 Echo Bike Calories
1 Legless Rope Climb 15ft
10 Box Jump Overs 30/24in
1 Legless Rope Climb 15ft
-25 min cap
Accessory Work:
Every 2:30 for 5 Rounds
Front Squat 1×4 at 75% 1RM
Front Squat 1×4 at 80% 1RM
Front Squat 1×4 at 80% 1RM
Front Squat 1×3 at 85% 1RM
Front Squat 1×2 at 87% 1RM
Mobility:
3 min calf smash per side
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Alex Ebert
24:47 legless but wrapped legs to smack that chicken!🐔
FS accessory 205-240#
11
1
So you were slapping your chicken today huh?
Autumn Jarvis
21:45 mix of attempts of legless some of the way up/regular rope climbs. 24” box
11
0
Celia Osorno
21:something???*
2/3 the way up legless and just slowly got lower each round, no climbs in last round. Box step overs
12
0
Cody Stelmach
11:49 rx
(11:35ish after last box jump overs) - Beat some semifinal athletes at this workout in North America west, so that’s cool 🤘🏼// 192 UB single under crossovers (final set of EMOM tried a max set)
16
0
Danielle Stelmach
23:54 reg rope climbs // EMOM ✔️
*rope pulls the last 3 (tweaked a rib or something 😫)
9
0
Erika Donaldson
Capped 55 bike Cals into round 6
Rope climbs legless to half way then finished to the top with regular. 24"box
Front squats accessory to 105# body hurting from all the wall balls and pistols
12
0
Jenny Wesolowski
21:32
Regular rope climbs to about 12 feet and twice all the way up on the slippery new rope! Cody made me wait on the last one to be sure I made it to the top 😬 First time rope climbing since before I was pregnant and first time to the top!
10
0
Maddy Meyer
21:59
Scaled rope climbs -
Made it 1/2 way up the rope for the first time on my last round! 🥳
8
1
Go Maddy!!!!!
Mel Sanders
23:43 mod
rope climb attempt/ 5 strict pu(g&b) | x-overs w/ gel rope up to 26 ub
13
0
Pamela Gehl
6th round - bike only
1/2 rope climbs/rope pulls
front squats 75lbs to 95lbs
15
0
Pauly VanderKelen
Hip Thrust: 12 reps @ 155,205,225,275, and 315#
4x3 Standing Ab Roll-outs on a ~0.25 degree board (Empty barbell on the floor) alternating with 4x13 Wrist Curls with 35# dumbbells / 4x12 Leg Extension with 30# on each Tri-Flexor / 4x12 Shoulder Fly with 10,12,15, & 20# dumbbells.
1
0
