Skill/Strength:
Every 2 min for 8 Rounds
3 Rounds of 4 Power Cleans, Unbroken at 80%, then 1 rep at 86%, 1 at 89%, 1 at 92%, 1 at 92%+, 1 at 92%+ (maybe a PR attempt if it feels so good)
Metcon:
With 12 min on the clock
Run 800m
10 Ring Muscle Ups
Run 400m
5 Ring Muscle Ups
-Max Double Unders with remaining time
-Scale RMU to Pulls+Pushes
Mandatory Mobility:
3 min trap smash per side
3 min lat smash per side
Optional Additional/Alternative Work:
12-8-4
Sandbag Cleans 150/100lbs
4-8-12
Burpees Over Sandbag
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Alex Ebert
9/10RMU plus 100m couldn’t hit the 10th after tearing.
RMU did feel good though. Cleans 175-205. Squat cleaned 215
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Ashley Brocker
Other fun stuff
every 4 minutes for 5 rounds: 10 double DB burpee DL, 25’ HSW, 10 double DB DL, 25’ HSW (70# DBs). Barely finished each round.
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Carrie Schatzman
225 SU’s; scaled: bike & low ring rows/banded dips;
PC up to 150 (2#pr); ab accessory & rolling out the calves!
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Cody Stelmach
300 du rx (7:40 split) // "You say impossible, but all I hear is 'I'm possible.'"-TL
Had to use a community jump rope so not ideal for double unders 😅 // technique work on cleans aka stayed at 80%
15
1
Danielle Stelmach
69 DU 👌🏼 *banded low RMU progressions
PC 125-152# | failed PR attempt @ 157#
13
3
David Rueckl
31 dubs RR PU. RX run cuz like Norm I’m #BornToRun.
Cleans to 195# (5#PR)
Showed up and moved forward 30’
16
3
Emma Mueller
Cleans to 185 (failed 197//would’ve been a 2# PR) // 60 dubs, finished first part in 8:58 BMU
Back and knee weren’t my friend today
9
0
Jamie Burbey
263 Dubs Rx
Up to 225 on the PC, rehabbing the elbow. Got the muscle ups today unbroken so that was a huge plus! 😃 Stay fresh cheese bags 🇺🇸🤘🏻🫠🤘🏻🇺🇸
15
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Josh Schill
41 dubs 🤠 **ring rows + ring dips
Power cleans felt like 🧈🧈 197.5 (+2.5 PR🥴 I tried for 200 I promise)
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Liz LeCaptain
149 Dubs Mod - Bike 2.4KM + Burpee C2B
125-180# PC (5# PR) ✨
16
2
Megan Johnson
42 DU plus a lot of singles that I did not count 🤣 Low RMU progressions.
115-140# successful cleans. Attempted 150# for a PR and didn’t get it. 😩
11
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Schwetty Sanders
49*
tried to run; gonna retire that movement. subbed row, push ups and chest to bar. skill up to 94.5%
12
0
Theresa Rosenquist
Quad row!! 1:15.00
With AnnP. & Kathy H!! 👊😃😎 & they didn’t kick me out if the boat!! 🥳
Strngth: 5x5 ea: BP (75/85x2/90x2), DL (155/165x4) & 1 S-R-Pullup (R2Sh).
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Travis Bittermann
177
Unbroken muscle ups was cool but I suffered greatly during the double unders. Up to 295 cleans
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