Skill/Strength:
20 min to Establish 1RM Back Squat
Metcon:
3 Rounds
10 Power Snatches 115/85lbs
5 Ring Muscle Ups
-6 min cap
Mandatory Mobility:
3 min quad smash per side
3 min lat smash per side
Optional Additional/Alternative Work:
10x200m Row
-Rest :30 between rows
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Alesha Pavlik
6:05 65# snatches, ring rows and p/u
180# BS PR, new PR by 40# not to much just a hair more
16
0
Cass Baier
Capped (took me half the time getting in the banded contraption 😂)- finished RMU after- 75# and banded RMU progression
155# wobbly and slow but up 20#
22
0
Cody Stelmach
5:44 rx
RMU: 5-4/1-3/2 // BS @195 sets of 5, Bulgarian split squats 75s, 1 min AMRAPs w/15# squats, incline bb rows, chest to ring pull-ups
19
0
Danielle Stelmach
2 + 4 snatches *85#, box RMU high rings (finished after)
BS: 207.5# PR (2.5#)
14
0
Jamie Burbey
4:11 Rx
BS 370, 3# PR. Dancing like a stripper coming out that one 🤘🏻🫠🤘🏻 yaaay fitness!
17
0
JORDAN MAGGLE
PR WEEK - SK8ER BOI WEDNESDAY
4:48 - 95#, scaled RMU from floor
BS - PR @ 415 (up 10#) - failed first try but then remembered Justin told me to just TRY HARDER so I did
15
1
😂
Justin Peterson
3:27 everything unbroken
Total raw dawg PR 415 with no belt, no knee sleeves, no lifters, no condom!
25
0
Kelsey Waack
5:20 75# snatches w ring rows & pushups
192# BS … PR 🤩
And rowing extra credit w Tom
21
1
Nice work Kelsey!!
Megan Johnson
4:40 metcon, scaled. 207.5# BS!
Metcon scaled to 65# PS, low RMU progression. 12.5# BS PR 🥳
24
0
Natalie Heim
3 mile walk w/ Mazie and a little Murph prep
5 round for quality
15 air squats
10 push-ups
3 strict pull-ups
10 sit ups (for funzies)
13
0
Nichole Baumgartner
200# back squat
3:30, 55# rr+pu probably could’ve gone heavier on the snatches 🙃
18
0
Pamela Gehl
5:54 scaled
55lb barbell, ring rows/pushups
Backsquat 125lb-not a PR but the best form I've ever had at 125!
20
0
Pauly VanderKelen
Front Squat: 10 reps @ 95,135,185,225#
1 minute static bar hang / 4x12 Kneeling Ab Rollout wearing a 27.5# weight vest alternating with 2x15 Reverse Curl & 2x15 Hammer Curl with 25# dumbbells / 3x11 Calf Raise @ 205# alternating with 18 Lateral Raises with 20,25, & 30# dumbbells.
1
0
Sylvia Christensen
17:58
For time— 75 wallballs, 40 cal row, 50 DB front squats, 40 cal row, 75 wallballs 🤮 3 round p. snatch ladder: 5 @ 105, 4 @ 110, 3 @ 115, 3 min rest. 6x2 snatch pulls to 160. 5 mile run
16
0
Tanner Pinnell
5:47 Rx. RMU unbroken. Where is the oxygen, conditioning= 💩
405# sqt long ways off from old one, but starting new
19
0
Theresa Rosenquist
🥳 #165 🥳 & 5:01**
**Scl’d AF!! 10 KBSn +7 KBS (#30, just kept KB moving until Bruehl completed 10 PSn) & 3 MU Prog. -> AMMUAP during last minute (3). Core, WL, & GHHE post.
18
0