Skill/Strength:
Every 1:45 for 8 Rounds
1 Back Squat
-Start at 75% and add load each round, working to a heavy single for the day
Metcon:
1-2-3-4-5-6-7-8-9-10
Shoulder to Overhead 115/85lbs
Pullups
-12 min cap
Mandatory Mobility:
3 min lat smash per side
3 min adductor smash per side
Optional Additional/Alternative Work:
10 Rounds
2 Shuttle Runs
8 Kettlebell Swings 70/53lbs
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Anna Ebert
8:36 scaled
65# started with jumping pull ups and switched to ring rows about halfway through.
Back squat to 150#
20
0
Ashley Brocker
~6:40, not one PU counted trying to channel my inner butterfly #caterpillarstage
3 rounds: 24 cal row, 30 DB snatches (35#), 7:37
31
1
😶🌫️she DOES exist!?
Autumn Jarvis
9:55 RX , BS @ 205# (10# PR)!! 🥳
25
3
Cass Baier
11:45 Rx but thought it was ground to OH for the first 4 rounds 🫣
BS 135# new PR
29
1
Congratulations on your PR!!
Cody Stelmach
4:02 rx (unbroken)
Accessory: ghd razor curls, banded lateral steps, kb hip flexor raises, dynamic Copenhagen planks, chest to bar pull-ups+inverted rows, lat prayers with band
28
0
David Rueckl
6:57 scaled Ring Rows 85# bar
Back squats to 24” box (parallel) 305# new PR
Showed up and moved forward 30’
26
0
james macco
11:45 All but the last 10 pull-ups were OG, strict.
BS up to 280# //// a little ab stuff for accessory.
25
0
Jamie Burbey
4:24 Rx
BS 265-360, 5# PR 🤘🏻🫠🤘🏻
29
2
Jenny Wesolowski
9:59 rx
BS up to 190# PR! 🎉 metcon unbroken until round 7
9
1
Congratulations on the PR!
JORDAN MAGGLE
9:26
EMOM: 3x315, 3x345, 2x375 — had intention to try to PR @415, but body said NOPE
METCON: 115#, banded pull-ups
19
0
Jordan Teague
Capped RXish, 5/9 PUs
Some of those PUs were questionable, but it's the most RX kipping I've done in a workout. Strung 2 together.
BS up to 220#
22
1
🤩🎉
Justin Peterson
3:28
Back Squats felt amazing today. Got up to 425lbs for round 8 and it felt like 350! It’s a Christmas miracle.
26
2
Megan Johnson
11:32, scaled to 75# barbell. Most pull-ups I’ve done in a WOD!
Back squats 140-195#, hit a new PR by 5#! 🎉
22
1
Congratulations on the PR!! SKOL!
Pamela Gehl
12:00min
Finished right at cap. Scaled 65lb barbell. Back squats 85lbs-120lbs
Accessory done, 35lb kettlebell-to eyes.
27
0
Pauly VanderKelen
4x25 Air Squats for 100 total
3x25 Leg Extension @ 65# alternating with 4x25 Strict GHD Situps and 3x25 Prone Leg Curl @ 45# / 11 reps of Lateral Raises with 20,25, & 30# dumbbells.
0
0