Skill/Strength:
12 min to work up to 4 Rep Max Deadlift, unbroken
Metcon:
AMRAP 8
50 Double Unders
5 Ring Muscle Ups
15 GHD Situps
-Scale RMU to Pulls+Pushes and DU to 100 SU
Mandatory Mobility:
3 min calf smash per side
3 min hamstring smash per side
Optional Additional/Alternative Work:
EMOM 7
7 Bench Press at 60%
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Alex Ebert
2+22DU scaled to 2RMU
Rd 1. 0/2 RMU. Rd 2. 2/2. Shoulder mobility is today’s plan. Just feels tight. DL 365x4
13
0
Bradley Boockmeier
Yesterday's WOD. 16 DP all rx. The HSW were rough today...
Cleans to 215#
14
0
Cody Stelmach
What did the triangle say to the circle?
4 rds rx (unbroken) // tomorrows front squats (185)
14
2
Danielle Stelmach
2 + 3 RMU* | DL to 325# for 4
*banded low RMU progressions w/ feet suspended
11
1
Sick…just sick😍😍😍💪💪💪
Erika Donaldson
3 + 50 DU 2 BMU w/ 2 red bands
DL to 155#. Bench with the coffee chat gals
9
0
Jamie Neubauer
4 rds - scaled
Rx dubs, banded strict pu + pushups, abmat situps. DL up to 155
14
0
Jessica Ploof
3+80 SU
SU, tried DU in round 3, pull ups/push ups, 195# for 4 DL (idk what super strength I had today considering my 1 rep is 212# LOL)
10
0
Justin Riege
2+50 dubs (2 rmu/rd)
495# DL pr!!!
19
4
Kelly Glanding-Woelfel
2 + 5 ring rows
DU "practice", ring rows/ dips.
DL to 170#. And snuggles from Archie.
13
0
Meghan Hersil
4 rds scaled
50-65 SU per round, ring rows/pushups, ab mat sit ups.
DL 135#
11
0
Pamela Gehl
2 + 1 pullup scaled
strict pullups/pushups
200lb DL
BPress accessory at 55lbs
14
0
Pauly VanderKelen
DL: 10 reps @ 155,225,275,315, & 9 reps 365#
3x10 Overhead Tricep Extension with a 130# barbell alternating with 3x15 Strict Straight-Leg Raise to the bar while wearing 2.5# ankle weights and 3x10 Preacher Curl with a 110# EZ Bar / 3x10 V-Grip Tricep Pushdown @ 100# alternating with 2x10 Reverse Curl & 1x10 Hammer Curl with 45# dumbbells.
2
0
Theresa Rosenquist
3R + 7 AMSU**
**Scl’d AF!! 100 SU/5 NG-LPD@#190 + 5 def. Pushups, #15 AMSU (finished R post TC). DL @ #205. 20’ bike pre.
12
0