Skill/Strength:
Every 1:30 for 5 Rounds
12 Back Squats at 35%
Metcon:
9 min Ladder
1-2-3-4-5…
Overhead Squats 135/95lbs
Bar Muscle Ups
-Choose a weight you can go unbroken through at least the round of 5
Mandatory Mobility:
3 min lat smash per side
3 min quad smash per side
Optional Additional/Alternative Work:
5 rounds for quality of
6 Bench Press, pick load
6 L/6 R Chest Supported Single Arm Dumbbell Rows, pick load
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Cass Baier
Today was ugly-2/6 BMU (blue banded singles) OHS 70# (hands tore from Mike’s stupid workout yesterday 😂)
BS 55# - did 2 rds of yesterday’s accessory (6:28, 6:23) ran out of time but it was fun🎉
18
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Danielle Stelmach
5/5 BMU *75#, banded BMU/attempts | BS 75#
First time stringing banded BMU! Got 3 in a row - green & thin blue band
8
0
David Rueckl
7/7 scaled 100# front squat. BMU off box
BS 105#
Showed up and moved forward 30’
16
0
Ian Wilson
Fun, Friends, & Fitness
3 hours of working out RX'd! Doesn't get much better than that. Have a great day!!
18
0
JORDAN MAGGLE
Thru Round 7 - scaled
EMOM @135 ✅ METCON: 45# for form, BMU off box. Accessory Bench 135 - 315
8
0
Megan Johnson
Finished Rd 7, 75# OHS, jumping BMU from 30” box.
75# BS. Some lat accessory work after!
7
0
Pauly VanderKelen
30° Bench Press: 10 reps @ 95,115,135,165,185# / 7 reps @ 205#
4x25 Strict GHD Sit-Ups alternating with 3x12 BOBBR into hips @ 255# / 3x18 Chest Fly @ 60# / 3x9 Strict Bar Dips with 35# on the dip belt.
0
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Selena Cashman
5 OHS in round of 8
#95 and strict PU green & blue band
This was pretty fun!
15
0
Steven Leiterman
9/9 Overhead squats**
**Strict chest to bar pullups instead of BMU - Squats at 175
11
0
T Sanders
Hammer Time, back squats 13 hours later...
100 cal echo bike for time...🤮...pert near but under my 🔨 ⏲️...we will see how the knees feel and maybe back squat later today
15
0
Theresa Rosenquist
6R -> 2/7 M-RMU**
**Scl’d AF!! #26s KB-FSq & =RR= + Trans. + RDip.
Str.: #57 BS. Mobility & chat post! 😎25 mi bike☀️
15
0