Skill/Strength:
Row 500m for time
Metcon:
3 rounds
96 Double Unders
24 GHD Situps
16 Dumbbell Box Step Overs 2×50/35lbs 24/20in
8 Bar Muscle Ups
-Rest 1 min between rounds
-23 min cap
Mandatory Mobility:
3 min calf smash per side
3 min lat smash per side
Optional Additional/Alternative Work:
Every 2 min for 5 Rounds
3 Banded Snatch High Pulls at 60-70%
-Lay band the long way across bar and step on the parts that hang onto the ground
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Alex Ebert
13/24GHD’s at cap rx 1:39 row
Energy level very low…. Not eating enough? Sick? Don’t feel sick though…
16
1
Gotta hit the Kwik Trip!
Anna Ebert
21:38 scaled
Every 3rd-5th jump I did a dub so yay.
All GHDs first round then half GHD half abmat sit up
25#DB and jumping BMU from perch thing
12
0
Cass Baier
20ish - 96 (1/2 dubs), spent time stringing banded BMU together
1:57 row
Ps: Those box step overs rocked me today- literally did in multiple sets 🫣
15
0
Celia Osorno
Finished in final minute I think
96 dubs in a row 1st round so won the day // 88 2rd then 60 some // 30# green/red bands 4 BMU; 2:02 row?
15
0
Cody Stelmach
1:21.9 row // 14:49 rx (4:20/4:09/4:20)
1:19 projected finish for first 300m then died-these always mess me up 😵💫😵.// I can’t believe I recovered enough to do that metcon and with no warmup reps before coaching noon class, Sour patch kids to the rescue 😂
13
2
In the 400m we called it the “Bear Jumping on your back” at the 300 m mark. Things always went great! Then, w/ 100 m left to go….everything stopped wanting to work.
Very accurate 😂
Danielle Stelmach
5/8 BMU scaled
2 min DU (41/31/28)/GHD/35#/banded BMU green/thin blue band)
10
0
Jane Daelke-Staszak
1:48 Row
14:20 Scaled
Singles, abmat sit-ups, 18 inch box with 10lbs DB, ring rows
9
0
Jenny Renon
18:33–BMU from box/25# DB rd 1/30#DB 2&3/single unders and SUXOs
I rowed slow
8
0
Jenny Wesolowski
1:48.7 row/ Skills day and moving slow
Around 2 min of du practice. Still doing every other. Rx stepovers. Pulling in lower abdomen so 1 rd ghd, 2 rds med ball amsu. Hollow, arch, hips to bar followed by push-up for each bmu.
11
0
Pamela Gehl
1:58 row / WOD 22:30 scaled
scaled movements and reps. 50dubs/69 SUCO/96 singles, 20 GHD's each round/16 BStep Overs 20lbs/pullups/pushups-4
each round 1 and 2, 8 each round 3 - 60 ab rolls outs and 3x8 banded deadlifts @ 105lbs
16
0
Samarth Mistry
16:15 sc, Row 1:45.4
Lots of boxes today - 96 SU, GHD to 24” box, DB 35# w 24” box, Box BMU
9
0