Skill/Strength:
10 min of RMU progression work/strict low ring strength work
Metcon:
3 rounds
50ft (25ft down and back) Single Arm Dumbbell Overhead Lunge 70/50lbs
36 GHD Situps
24 Alternating Dumbbell Snatches 70/50lbs
12/10 Ring Muscle ups
-25 min cap
-Scale DB/Snatch weight to be able to do 25ft length unbroken and at least 8DBS unbroken
-Scale RMU to Pulls+Pushes
-Be careful doing this many GHDs. Only do full volume if you’ve done 50+ in the last week.
Mandatory Mobility:
3 min glute smash per side
3 min bicep smash per side
Optional Additional/Alternative Work:
5 rounds, each round for time
Bike Erg 800/700m
Row 400/350m
Ski Erg 400/350m
-Go every 6 min
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Danielle Stelmach
2 + 18/24 DB snatch
50# - 10 strict PU on high rings/4 Rx ring dips, 6 with red band
7
0
David Rueckl
23:55 scaled
Well, I know anything else I do today is going to be easier than what I just did . showed up and moved forward 30 ‘
12
0
Ian Wilson
Fun, Friends, Fitness, Friday, & JT
25 RMUs that felt really good was the win for today.
12
0
Josh Schill
24:50 scaled gang 🤘🏼🤢
50# db / 10ghd+26abmat sit ups / banded ring dips & ring rows
7
0
Krystal Lowney
6/10 strict PUs
40# DB all lunges but switched to 35# during first set of snatches.
12
0
Sylvia Christensen
6 mile run
Super scaled — 50ft lunge with 50#, 25 toes to bar, 20 snatches @ 35# (nub finger), 6 BMU. Time unknown, somewhere under 20 min
11
0
Theresa Rosenquist
🪦☠️23:58☠️🪦**
**Scl’d AF!! However, #IWBMATTKYT. Gonna feel this tomorrow! #35 (no OH on lunges), GHSU✅, 3 S-RPU+10RD+7=RR=. 60 cal Echo pre(EZ!) & ROM post.
11
0