Metcon:
AMRAP 30
30/24 Cal Echo Bike
12 Pullups
10 GHD Situps
12 Front Squats 135/95lbs
8 Chest to Bar Pullups
10 GHD Situps
8 Front Squats 135/95lbs
4 Bar Muscle Ups
10 GHD Situps
4 Front Squats 135/95lbs
-Scale FS weight to something you can clean from the ground and go unbroken
Mandatory Mobility:
3 min lat smash per side
Optional Additional/Alternative Work:
2 min on, 1 min off for X Rounds
18/15 Cal Ski
Max Devils Press 50/35lbs
-Repeat until you finish 30 Devils press
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Anna Ebert
2 + 12RR + 21sit ups because I didn’t want to get up and squat more
Ring rows, 85# FS, BMU scaled on bird perch thing
12
0
Carrie Schatzman
2+4/12 FS; scaled; amsu w/wb; jumpic2b; bird perch bmu; 85#; 44cals on c2bike;
HWPO accessory work w pam & Erika
2
0
Cass Baier
2+ 12 FS (scaled to 85#, box BMU and C2B sketchy at best) may have done singles for PUs and spent around 4min on the bike at one point😂🫣
19
0
David Rueckl
Scaled banded PU, Banded C2B RR/PushUp 95#bar RXGHD
Finished three rounds a few seconds after the Cap.
Showed up and moved forward 30’
18
0
Dusty Neubauer
4 + 2 cals
Opposite strategy of JT first round 5:57 and it got slower after that
10
1
This is very funny!
Erika Donaldson
21 cals in round 3, 85#
Accessory bank rack lunges, barbell rows and coffee
18
0
Jordan Teague
2 + 8 cal
banded strict PU's for the 12 and 8, bird perch BMU
*slow for strength today. worked on back activation for pull ups and Sylvia helped me fix my front squat :-)
18
1
The big fix!
Justin Peterson
4+2 bike cals. Everything unbroken.
First 3 rounds done in 23:26. Did round 4 in 6:21 😵
22
3
Liz LeFevre
3 rnds+8cals- empty BB FS/ some ring rows some pull ups/ ab mat sit ups
20
1
baby Vanessa was too cute!!
Megan Johnson
2 rds + 1/8 C2B PU, very scaled.
First day back after being sick for a couple days… so scaled AF, slow and steady!
11
0
Pamela Gehl
1 + 5 ghd's after the C2B scaled
85lb barbell, C2B with green band - BMU off 30" box.
17
0
Pauly VanderKelen
Bulgarian Split Squats: 10 reps on each leg of Bodyweight, 50, 60, & 70#
4x14 Kneeling Ab Rollouts with 22.5# in the weight vest alternating with 4x13 Forearm Curls with a 60# barbell / 3x10 Calf Raise @ 185# alternating with 19 reps of Lateral Raise with 15, 20, & 25# dumbbells.
1
0
Sylvia Christensen
3+3 GHDS
Failed my 4th BMU several times in round 1&2. I need to get fitter. 4 mile run indubitably RX
18
2
Theresa Rosenquist
2R + 8/12 RR**
**Scl’d AF!! =RR=/R2Hips RR/burpees & RR turnover, #20 DBs FS.
0
0
Tim Sanders
💀
could smell the burning carbon in my 🫁. so many alterations, too little time to explain
19
0
Travis Bittermann
3+30
That got not good fast. Coulda done better on a different day. But not today.
12
0