Skill/Strength:
Every 2 min for 5 Rounds
3 Position Power Clean (Floor, Hang, High Hang order)
-Work between 65-75% 1RM PC
Metcon:
3 min on, 2 min off for 4 Rounds
20 Pullups
20 GHD Situps
Max Cal Echo Bike in remaining time
-Scale PU/GHD reps to provide a minimum of :45 on the bike
Mandatory Mobility:
3 min forearm smash per side
3 min bicep smash per side
Optional Additional/Alternative Work:
5 rounds for quality
10 Dumbbell Incline Bench Press, pick load
10 Chest Supported Dumbbell Rows, pick load
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Ashley Brocker
74 (24/24/14/12)
rnds 3&4 broke me, first 3 rnds kipping PU unbroken, broke into 15/3/2 in 4th rnd, reset bike each rnd
0
0
Bradley Boockmeier
My bike had 51 cals, but like, not RX at all.
I did 2 unbroken sets of 20 PUs, but it fell apart HARD after that.
23
0
Brandon Kruswick
39 cals (11/7/9/12) banded pull-ups / GHD rd. 1-3 sit-ups rd. 4
PC 120-135#
19
0
Cass Baier
39 (14,11,6,8) PUs went to singles in last 2 rds and didn’t quite make the :45🥵
85#-95# - I need to eat and sleep more
24
0
David Rueckl
56 cal scaled banded pull up GHD to//
Complex to 150#
Showed up and moved forward 30’
21
0
Jane Daelke-Staszak
65# snatch High pull/squat snatch
8+22
105# DL
Knees tucks
Hand release push ups ( on knees)
1
0
Jenny Renon
56 cals—10PU no headache like a GHD headache🫶
Complex to 100#
15
1
Glad it’s not just me 🤢
Jenny Wesolowski
41 cals (14,8,12,7) rd 1 and 2=20/15 Rd 3 and 4=15/15
Reset bike each round. Power clean complex @ 90-110#
17
0
JORDAN MAGGLE
88 cals
Scaled — 10 pull-ups : 10 ring rows. 15 full GHDs until sit-ups near end. Pushed bike hard
EMOM - 155 to 200
13
0
Jordan Teague
12/11/5/6, adapted
Ring rows, 16#weighted sit ups, 3 limb bike
Muscle cleans @70#
24
0
Josh Schill
17,35,46,62 scaled
5 pull ups | 15 ring rows — 10 GHDs | 10 abmats… power cleans - 125, 135, 140,145,150
11
0
Justin Peterson
113 [28/26/28/31] Reset bike to 0 each round.
Power cleans 195/195/205/215/225lbs
21
0
Kimb Davister
19 cals 🤣
We don’t have to talk about it; delusional scaling L
Clean complex from 110-140 (THAT felt good)
22
0
Megan Johnson
45 cals, scaled. PU/ring rows, GHD/abmat.
95, 100, 105, 110 (failed HH), back down to 105# cleans.
16
0
Pamela Gehl
44 scaled
10 pullups/15 GHD's per round Bike cals 11/11/11/11 Reset bike to 0 each round
Clean Complex 85lbs
22
0
Sam Carter-Acosta
16-17-17-18
PC ^120
Fun fitness with the birthday girl! Happy Birthday Jamie!
21
1
💜 thanks for being there today 💜
Sylvia Christensen
4 miles
Other stuff— sad shoulder and shattered collarbone (not really)
15
0
T Sanders
moved*
mods to move and almost moved my lunch. scaled all reps to accumulate 78cals
18
1
