Skill/Strength:
Every 2 min for 5 Rounds
11 Deadlifts at 50%
Metcon:
3 Rounds
7 Ring Muscle Ups
25 Abmat Situps
20 Hand Release Pushups
-Scale RMU to RMU progressions or pulls+dips (don’t do more pushups!)
Mandatory Mobility:
3 min hamstring smash
3 min glute smash
3 min lat smash
Optional Additional/Alternative Work:
4 Rounds
10 Power Snatch 75/55lbs
40 Double Unders
-Rest 1 min between rounds
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Cass Baier
8ish mins RMU progressions
DL 105#
Completed loser workout 55# in like 10 rounds and still ☠️
12
1
Loser workout lol
Cody Stelmach
8:57 rx //deadlifts at 450#
RMU: 7/3-2-2/3-2-2 // 16 EMOM skill piece: 5 pullovers-15 sec ring l sit - 30 sec jump rope /// extra RMU after wod
15
1
DEADLIFT SKIPPER!
Danielle Stelmach
13:00* // 145# DL
*Low ring muscle up progressions-catch in dip with feet off the ground
7
0
David Rueckl
10:49 scaled RMU first 30 hand release PU RX last 30 from knees
DL 200# showed up and moved forward 30’
Welcome Liz to the 8:15 Club!!!!
14
0
james macco
9:44? * ring rows and dips
DL @ 200#. Unbroken /// 50 ghd’s with Shane H for fun
12
0
James Mueller
245 deadlifts unbroken. Metcon Strict pull ups banded ring dips 11 something.
Did additional 6:45 getting dub capacity back slowly.
15
0
Jamie Neubauer
5 rds - 4 back squats at 180 + 12 thrusters at 65
4 rds - 25 burpees over the bar with :45s rest btwn rds. Wod- 3 rds 14 shuttles, 42 air squats, 100ft DB lunges
12
0
Liz LeFevre
10:15- ring row/dips-half sit ups half high plank toe taps- HRPU from knees
DL- #45
13
0
Pamela Gehl
10 minutes scaled
ring rows/ring dips with blue band
deadlifts 125lbs-all unbroken, bench press accessory every 2 min for 5 rounds 11 benchpress at 55lbs-fun morning!
13
0
Sylvia Christensen
11:01
BMU for rings and GHDS. 7🥳/4-3/4-3. 4x6 Power snatch (doubles) up to 120 POUNDS. I ran 5 miles 🏃🏻♀️
12
0
Theresa Rosenquist
🐍12:15**🐍
**Scl’d AF!! 5 AHAP-🦶assisted RMU & BK-HRPU. DL@#125. DU pract 10’ post.
8
0
Tim Sanders
werkd
push ups were hard. pull-ups and rmu progressions. used most of the minutes allotted
7
0
Timm Uhlmann
present
did 3 ring muscle ups the first two rounds and then started failing them
0
0
Zack Edgar
160# DL/ 11:07 for the wod
Wod: ring muscle up progression, 10 hand release push ups, 10 knee hand release push ups
9
0