Skill/Strength:
Every 2 min for 6 Rounds
Back Squat 1×5 at 65% 1RM
Back Squat 1×3 at 75% 1RM
Back Squat 1×1 at 85% 1RM
Back Squat 1×5 at 65% 1RM
Back Squat 1×3 at 75% 1RM
Back Squat 1×1 at 85% 1RM
Metcon:
25-20-15-10-5
Toes to Bar
Wallballs 20/14lbs
-15 min cap
Mandatory Mobility:
3 min quad smash per side
3 min lat smash per side
Optional Additional/Alternative Work:
EMOM 12
1: 3-5 Ring Muscle Ups OR MUProgressions
2: 3-5 Strict Ring Dips
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David Rueckl
7:40 scaled hanging knee raises wall balls unbroken.
BS to 215# showed up and move forward 30’
19
0
Jenny Wesolowski
9:08
Did as many rx t2b in set then moved to ghd for the rest. T2b = 10,5,3,3,5(the last 5 not strung together). All wall balls unbroken. BS @ 125, 145, 165#
7
0
JORDAN MAGGLE
8:24 (At Home today)
EMOM: 255, 285, 315
METCON: subbed thrusters @95# for wall balls, 15-12-9-6-3, hanging leg raises at rx count
0
0
Josh Schill
8:45 I think? I forgot
14lb WB & TTB height was meh
95#, 125#, 165#
6
1
Low key back squat PR 👏🏽
Megan Johnson
8:58, scaled. Did toes to bar/highest until I needed to drop each round, then finished with toes to J cup. 14# WB.
125# / 145# / 165# BS
6
0
Pamela Gehl
Porch workout Florida
10 rounds 5 sit-ups 5 pushups 6 pistol squats and 250 meter run
19
0
T Sanders
10:29?*
rd one 25 v-ups. rest rds not all t2b made it to bar. 335#bs felt alright today
18
0
Theresa Rosenquist
7:23**
**Scl’d AF!! #10 V-ups & #20 Squats. BS: 95/115/125. Mega mobility pre&post.
17
0