Skill/Strength:
Every 2:30 for 3 Rounds
8 Back Squats at 72% 1RM
Metcon:
10 Rounds
Run 100m OR Row 125m (both are Rx)
4 Chest to Bar Pullups
2 Bar Muscle Ups
1 Devils Press 70/50lbs
-15 min cap
Mandatory Mobility:
3 min lat smash per side
3 min bicep smash per side
Optional Additional/Alternative Work:
5 rounds for quality
10 Incline Dumbbell Bench Press, pick load
10 Dumbbell Tricep Extensions, pick load
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Alex Ebert
9 + 1C2B at 🧢. (c2b, BMU, 60lb DP)
BS 245#. Probably the most C2B I’ve done and they felt good
13
0
Cody Stelmach
13:43 rx //205 bs
PR’d my devil press today 😆
20
3
Danielle Stelmach
Capped 8 rounds *banded BMU (2 thin blue), 40#
BS 150#
9
1
I think you did 45# dp
David Rueckl
8+ 4 scaled /banded pull ups/ 50# dumbell snatch RX row
Strict press @90#. Showed up and moved forward 30’
17
0
Ian Wilson
Fun, Friends, & Fitness
Pain management for 11 something minutes. Fun morning!
19
0
Jenny Renon
Not that much over the cap—BMU from box/strict PU with bands/30# DBs
Squats at 125#
14
0
Jenny Wesolowski
9 + 2 pullup (pull-ups, c2b red band 1st 6 rd then blue band, 40# dp)
Using bands for c2b to get correct rhythm. BS @ 135# between 70 and 72% barely survived it
8
0
JORDAN MAGGLE
13:52
Mods to work on range of motion. Banded PUs, BMU of bird perch. 60# DB
EMOM @ 275
17
0
Justin Peterson
10:45. All gymnastics strung together unbroken each round.
Kept squats light.
20
1
💥🧨💥
Nathan Henrigillis
9 + 50m
155# back squat
Perch muscle up, jumping pull up, 60# devil press
15
0
Pamela Gehl
7 rounds scaled
30lb dumbbells jumping C2B pull-ups for bar muscle ups. Back squats at 90lbs
17
0
Samarth Mistry
8+100m sc Box bmu, 35#. Finished after. First ever C2B in a workout! 🎉
BS 180#
5
0
Theresa Rosenquist
That was a crazy one today!!
Y’all pushed it & gave it a great effort! I think we all learned a lesson in how to better move eff’n heavy Devil’s press! (Or even how to move the Devil’s press better every time its programmed, no matter what wgt!) 👊👊👊 Rest day & 🧽🪣🫧!
11
0
Tim Sanders
buff horse check in
prolly shoulda joined the circus or took up ballet. have a great weekend.
10
0