Skill/Strength:
Every 2:30 for 5 Rounds
Deadlift 1×7 at 66% 1RM
Deadlift 1×7 at 71% 1RM
Deadlift 1×5 at 76% 1RM
Deadlift 1×5 at 81% 1RM
Deadlift 1×3 at 86% 1RM
Metcon:
6-8-10-12-14-16
GHD Situps
Pullups
-10 min cap
-This should be a sprint. Scale range of motion or total rep count accordingly to not get capped.
Mandatory Mobility:
3 min lat smash per side
3 min glute smash per side
Optional Additional/Alternative Work:
5 rounds for quality
8 Dumbbell Bench Press, pick load
14 Single Arm Dumbbell Tricep Extensions, pick load
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Anna Ebert
Finished after cap (cranky toddler) was 8:43? When I had 3 GHD and pull-ups left
DL 150-197# thanks Cody for your help!
22
0
Ashley Brocker
3 RFT: 400 m run, 12 HSPU, 12 DL (155), 9 HSPU, 9 DL, 6 HSPU, 6 DL. 14:24.
0
0
Cass Baier
7:05? (Scaled PU to 2-4-6-8-10-12)
125#-195# and 2rds of yesterday’s accessory 🥵
22
0
Chelsea Sherman
9:05- scaled pull-up reps
4, 6, 8, 10, 12, 14. DL to 205#. Accessory bench to 100#.
20
0
David Rueckl
9:12 jumping PU GHD//
DL 280/300/325/345/365
Coffee with Miss Maddy☺️
Showed up and moved Forward 30’
20
0
Erika Donaldson
7:08
Deadlifts 140-180#
Bench with the gals same rep scheme as the deadlifts 80-100#
22
0
Jenny Wesolowski
9:34 (rx except did set of 16 as an mat sit-ups)
Deads felt great @ 175-230#
17
0
Josh Schill
9:12*
* black banded pull ups ||| 185-205-215-225-235 (wanted to do more but haven’t DLed in a while)
12
0
Kimb Davister
🧢 At 16 GHD; finished after
250-325 (only 2.5 reps at 325 cuz I let it get away from me)
24
0
Mel Sanders
moved safely
finished 2 reps after cap: 1/2rr, 1/2 pu(g) | DL up to 245# (78%)
20
0
Pamela Gehl
capped at 6 PUps out of 14 round
scaled reps 4,6,8,10,12,14
Deadlifts 145-185lbs
BPress accessory same as todays deadlifts 65lbs-85lbs
20
0
Theresa Rosenquist
7:53**
**Scl’d AF!! GHSU ✅ & =RR= (5 S-RPU). DL: 165/185/195/205/215. 🫧🫧🫧
11
0