Skill/Strength:
Every 2 min for 3 Rounds
8 Back Squats at 72%
Metcon:
5 rounds
15/11 Echo Bike Calories
3 Ring Muscle Ups
-Rest 1 min between rounds
-14 min cap
-Scale RMU to progressions or Strict Pullups+Dips/Pushups
Mandatory Mobility:
3 min adductor smash per side
3 min lat smash per side
Optional Additional/Alternative Work:
3 Rounds for quality
30 sec OHS Basement Hold with 15-25% 1RM
10 Banded Glute Bridges
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Kaylee Salm
10:50 banded BMU odd rounds 6 TTB even rounds
FS 145# try not to die before Saturday🫠
14
0
Pamela Gehl
11:52 scaled
3 strict pullups-singles and 3 push ups. Substituted strict press for back squats-50lbs
16
0
Pauly VanderKelen
Straight-Leg DL: 12 reps @ 95,115,135,165, & 185#
3x12 Overhead Tricep Extension with a 110# barbell alternating with 3x12 Preacher Curl with 90# EZ Bar and 3x12 Strict Straight-Leg Raise / 3x12 V-Grip Tricep Pushdown @ 80# alternating with 3x10 Reverse & Hammer Curl with 40# dumbbells.
0
0
Samarth Mistry
7 rounds: 15 cal bike erg, 5 strict PU, 5 pushups / 11:15 no breaks
BS 145,170,185#
3
0
Theresa Rosenquist
11:10**
**Scl’d AF!!Echo ✅(60-63 RPM😄) RingThing MU (it’s only been in my car for 5 yrs.🤦🏻♀️). All rest time spent getting in/out. 🙄 BS @ 110/115/120. 20’ BikeErg pre & 1mi TM post. 🫧🫧🫧
15
0