Wednesday, July 30, 2025
Wynaad Keelback
Skill/Strength:
2 Rounds
Max Pullup Bar Hang
Max Wall Sit
Metcon:
For Time
1500m Row
-into-
5 Rounds
7 Bar Muscle Ups
7 Shoulder to Overhead 185/125lbs (take from floor)
-25 min cap
-Choose a weight you can do unbroken when fresh
Mandatory Mobility:
3 min delt smash per side
3 min lat smash
Optional Additional/Alternative Work:
Every 2 min for 12 Rounds
3 Banded Deadlift at 55%
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Bradley Boockmeier
19:35 rx
First day back! Woot woot
12
4
Cass Baier
24?- scaled to red banded BMU 🎉 85#
It was chaos - herded all 4 boys , rowed upstairs, failed a few BMU 😵💫
13
1
Thanks for wiping down my rower upstairs today! I owe you a fit aid!
Cody Stelmach
18:09 rx
UB Bar muscle ups- 4-3 on barbell, last round 3-2–1-1 failed last rep 😅 (really happy with that weight stoh!)
17
0
Danielle Stelmach
4 + 4 BMU @ cap (finished 27:05)
*BMU w/ 1 thick blue band, 105# unbroken | 1 min hangs & sits
6
0
Erika Donaldson
22:49 85#
Holds for 1 min. Can't pay attention any longer than that.
Coffee chat🔥🌶☕️
15
0
JORDAN MAGGLE
18:00, BMU off box (4/3), 185# S2OH unbroken
Kept consistent pace, liked this workout
8
0
Pamela Gehl
21:45 scaled
BMU off box and 65lb barbell. 6:47 row. 1:45/1:00 dead hang and 1:45/1:30 wall sit
16
0
Pauly VanderKelen
Strict Press: 10 reps @ 45,75,95,115, & 125# / 8 reps @ 135#
5x15 Strict Hanging Knee Raises alternating with 10 reps of Shoulder Fly with 25,30, & 35# dumbbells / 3x25 Overhead Tricep Extension with a 50# dumbbell alternating with 3x25 Arm Curl with 25# dumbbells.
0
0
Theresa Rosenquist
19:31**
**Scl’d AF!! Bird perch MU (its only been 4 yrs!) & #25s DB BP (v. S2O). 7:06 1.5k. 2x 1 min Hang & 2x2 min wallsit.
16
0
Travis Bittermann
16:50
All unbroken took legit 1min inbetween each movement first wod in over 2 weeks. My last two reps probably would have been no repped since I couldn’t straighten my arms last reps shoulders and triceps were completely spent. Gunna be really sore tomorrow.
10
0