Skill/Strength:
EMOM 6
1: 10/8 Bike Cals
2: 10 Empty BB Front Squats with Squat Therapy Band
Metcon:
10 rounds for time
5 Bar Muscle-ups
5 Front Squats 185/125lbs
35 Double Unders
-20 min cap
-Scale DU 1:1 with SU/SUXVRS
-Scale FS to 60% or less and take from the ground
Optional Additional/Alternative Work:
EMOM 16
1: 15/13 Cal Ski
2: 10 Thrusters 95/65lbs
3: 12 Bar Facing Burpees
4: Rest
Mandatory Mobility:
3 min calf smash per side
3 3 min quad smash per side
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Autumn Jarvis
9+ 4 BMU (100# Squats, BMU from box, unbroken DU up until round 8!)
EMOM ✅
13
0
Carrie Schatzman
8+5fs at cap; scaled to 85#, SU’s, BMU on bird perch
Mobility & coffee chat
3
0
David Rueckl
19:00 scaled Ring row/push up 125# squat 35 crossovers
Fun EMOM!
Showed up and moved forward 30’
Sober 30 years today!!!’ Life is good!!’
18
6
Congratulations Dave! 👊👊
Congrats Dave!!!🤩
Congrats Dave! Definitely something to be proud of.
Derek Zehms
7 rounds
Did 2 rounds of MUs and switched to strict pull ups to avoid a hand tear
10
0
Erika Donaldson
5 BMU with red bands in round 7
100# first round then dropped to 85#
EMOM✅️
14
0
Jamie Burbey
7 Rx
Somewhere between 13:00-14:00. Knee said no then my hand tore on the last muscle up in round 8 😤🤦🏻
8
0
Joe Nygren
6 rds
135# FS, mostly single BMU’s, couldn’t string many dubs together so that ate up a ton of time 🤷♂️
16
0
Kimb Davister
6
only did 5 BMU the first round, then went down to 3 and focused on not injuring myself further and having good form
Special thanks to Dave and Kevin for being so welcoming to the new girl 🤣
17
6
Kevin 😂
Kevin !!!🤣🤣🤣🤣🤣
Oh ffs 🤦🏻♀️ KYLE
Clearly I was drunk when I wrote that
He will be forever “Kevin” from now on!
Kyle is “short” for Kevin
Liz LeFevre
15:45- ring row/ push up from box/ #55 FS from rig/ Singles…water did not break… damn🙄
EMOM mods✅
15
0
Pamela Gehl
5 + 15 dubs in 6th round
scaled-85lb barbell , C2B attempts that where pretty much pullups. alternated rounds between dubs and SUXVRS.
16
0
Theresa Rosenquist
Rest Day
But y'all looked like the WOD was fun! 5.44 miles of walking&coaching.
11
1
Koehler….you forgot to post. 🤨