Skill/Strength:
Every 2 min for 4 Rounds
5 Push Jerks at 60%
Metcon:
Accumulate
80 Double Dumbbell Hang Cleans 50/35lbs
40 Bar Muscle Ups
-15 min cap
-Switch between movements as you see fit
-Tiebreak time taken after a total of 60 reps are accumulated
-Scale BMU to jumping BMU or pullups/C2B PU
Mandatory Mobility:
3 min lat mash per side
3 min quad smash per side
Optional Additional/Alternative Work:
4 Rounds
Row Calorie, 2 mins
Ski Erg Calorie, 2 mins
Echo Bike Calorie, 2 mins
-Rest 1:30
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Ashley Brocker
14:02
split 2 BMU, 4 HPC for 20 rounds, except twice did a double set of 4/8, once in middle, once at end
0
0
Autumn Jarvis
20 min AMRAP @ home (DU, box jumps, sit ups, push ups, squats and HSPU) outside ☀️
9
0
Danielle Stelmach
PJ @ 100#
4 rounds: 200m run/8 T2B — rest 3 min — 4 rounds: 10 cal bike/8 GHD ~15:25
9
0
David Rueckl
12:41 35# DB 40 pull ups (I know that’s not a muscle up, but this was a big win for me)
PJ at 95#
Showed up and moved forward30’
11
0
Jamie Neubauer
9:33
20# DBs and banded strict chest to bars. Empty bar push press instead of push jerks
11
0
Joe Nygren
Quarterfinal #4 workout. 4 strict hspu
Quarterfinals #3, 297 reps. Thank you Kaylee for judging!
10
0
Liz LeFevre
Legs r DEAD… quarterfinals got me good.
Active rest day playing with the kiddoes & pups outside ❤️
9
0
Pamela Gehl
132 reps
cause I'm an idiot! Did 10 ddhc and 5 kipping pullups for 8 rounds + 10 ddhc and 2 pullups -can't do math LOL worked for 15 min. 20lb dumbbell 55+ weight
12
0
Sylvia Christensen
119
But I did an extra round, so I basically had 90 secs to finish 10 DB cleans. Needless to say I would’ve finished, but I ain’t redoing that 🤣🤣 2 rounds: 5 BMU + 5 DB cleans then 15 rounds: 2 BMU + 4 DB cleans, end with another 10 cleans
12
0