Skill/Strength:
EMOM 9
1: 5R/5L Single Arm Bent Over Dumbbell Row, pick weight
2: 15/12 Cal Echo Bike
3: 15 Russian Twists (back and forth=1)
Metcon:
3 Rounds
30 Pullups
100 Double Unders
30 Toes to Bar
-15 min cap
-Scale Pullup and T2B reps to finish in 3 sets or less
-Scale DU to SU or SUXVRS 1:1
Mandatory Mobility:
3 min calf smash per side
3 min lat smash per side
Optional Additional/Alternative Work:
Every 2 min for 5 Rounds
1 Bench Press+1 Pause Bench Press+1 Bench Press
-Start at 60% and add load each round
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Carrie Schatzman
13:something; scaled; 8pu, SU, 8tahap; 9pu, xo’s, 9tahap; 10pu, xo’s, tahap.
Emom w/30#, 8cals, coffee & bench
12
0
Cass Baier
Struggle 🚌 capped on last rd T2B (25 PU, 50 single/ dub = 100 jumps , 25 T2B kinda)
EMOM 35#
14
0
Chelsea Sherman
2+100 DU- scaled
Only 12-15 pull-ups each round and ghd’s instead of TTB.
14
0
Danielle Stelmach
Scaled*; still capped | 50# row, 12 cal bike, 20# WB twists
Rx movements scaled reps: 15 PU/T2B per round, 25/50/36 DU (capped in the DU). Was able to string 34 in a row round 2!
10
0
David Rueckl
2+13 pull ups. Banded pull ups, 50 cross over 50 singles.Hanging knee raises
EMOM 50# loved the bike!
Showed up and moved forward 30’
13
0
Emma Mueller
50# row, 12 cals, 20# WB Russians // finished PU in rd 3
RX movments: 20 PU (butterfly), 75 dubs, 30 T2B
11
0
Erika Donaldson
14:50 20-25 PU and TTB 50 DU/50 SUXO
EMOM✅️20# Dumbell (yes, I did all the bike cals)
Bench accessory 70-90#
15
0
Jenny Renon
14:11–15 strict PU with red/blue bands, 15 T2Parallel/mix of singles and XOs
13
0
Joe Nygren
2 rds, kinda
Hand tore in 2nd rd of t2b, heart rate spiked like a nun watching the Chippendales with the dubs, dismal performance today
13
0
JORDAN MAGGLE
14:57 scaled - 💀
Banded pull-ups , SUs, various abwork Accessory bench- (225, 245, 275, 295, 315)
10
0
Justin Peterson
12:15. All gymnastics done in 3 sets, except last set of T2B in 2 sets.
25-30lb DB rows
13
1
Krystal Lowney
14:29
20 PU- 50 DU- 15 TTB | 20# (because Justin told me to) and definitely not 12 cals on the bike. Bench to 70#
14
0
Liz LeFevre
Capped in 3rd rnd of PU- scaled reps. 15 PU/100 DU/10TTTB. Was just happy I was able to do what I did💁♀️
EMOM✅
10
0
Pamela Gehl
13:48 scaled
27 pullups/54 t2// and
mix of dubs/suco/singles
BPress accessory 55lbs/80lbs
14
0
Pauly VanderKelen
DL: 10 reps @ 155,225,275,315# / 6 @ 345#
3x10 Shrugs @ 305# alternating with 4x13 Lying Leg Circles with 7.5# on each Tri-Flexor / 3x15 Overhead Tricep Extension with an 85# barbell alternating with 3x15 Arm Curl with the same weight / 3x15 Rope Tricep Pushdown @ 70# alternating with 3x15 Preacher Curl with 70# EZ Bar.
0
0
Samarth Mistry
2 + some reps sc after calluses were about to rip in rd 2😑
PU then ring rows, T2B then T2Jcup, SU/SX mix. Finished after cap. EMOM with 40#
7
0
Sylvia Christensen
2 + 15 pull-ups
Dinked around a lot. 5 mile run. 45#, Russian twists with KB
11
0
Theresa Rosenquist
2R + 60/100 SU:DU**
**Scl’d AF!! 1S-RPU + 30 =RR=/100:1 SU:DU/15 R-HKR + 15 #10 V-ups. Str&Skl: #40 BOR. 20’ ROM post.
12
0
Travis Bittermann
11 ttb in the last round
Thought I could finish but the 3rd round imploded
11
0