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Metcon:
AMRAP 16
80/65 Echo Bike Cals
75 Wallballs 20/14lbs
30 Ring Muscle Ups
-Rest 5 min
AMRAP 16
Run 1400m (use any route you’d like)
75 GHD Situps
30 Power Cleans 185/125lbs
-The intent here is to embrace the suck. You probably wont finish the three movements within 20 minutes, but if you do, your reward is just more work. Put on your big boy/girl pants today and lock in.
Mandatory Mobility:
3 min quad smash per side
3 min calf smash per side
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Ashley Brocker
1+6 cals (BMUs for rings, failed my one and only attempt at a RMU at the end), 1+ :46 of running
0
0
Danielle Stelmach
16/30 RMU *box RMU high rings | 13/30 PC Rx
20 min EMOM: 5 single arm DB thrusters 50#/1 rope climb/8 BBJO/2 snatches 100#
18
0
David Rueckl
1 round with 5 seconds to spare. RR/PU ab mat SU. 13 PC
That’s a lot for an old man.
Showed up and moved forward 30’
15
0
Jenny Wesolowski
22/30 burpee pull-ups | 13/30 pc @ 105#, 50 ghd then 25 amsu w med ball
Never moved through 50 ghds slower than today 🐢🦥
15
0
JORDAN MAGGLE
1 + 13 & 1 - scaled
Hamstrings were really tight today, scaled movements to keep working. 185 # cleans
18
0
Justin Peterson
1+9 Cals / 30th Power Clean finished with 3 seconds left.
I underestimated these AMRAPs. They were much harder to finish in the time provided than I expected.
16
1
🎶🎶 Oh Lord! Its hard to be humble…🎶🎶
Krystal Lowney
Those were the hardest GHDs of my life.
Happy birthday America!❤️
17
2
Mel Sanders
26/30, 6/30 mod
Rr/dip(b&r) | 1750 ski, 2 sets of 10 sit ups mixed in to keep moving, pc 125#
10
0
Mel's Husband
got my sweat on*
lots of mods. dnf. good to workout with Pribek, chuck, James, Bryce and the woman I love most in this world.
9
0
Pauly VanderKelen
30° Bench Press: 12 reps with 50,65, & 70# dumbbells...
...alternating with 3x12 BOBBR with 30,35, & 40# dumbbells / 2x25 Strict AbMat Sit-ups.
0
0
Steve Kaster
1 + 15 cals 25lb ball to 9 ft w/knee friendly squats Ring rows and pushups.
1 + 77 meters (row) GHD to parallel & hip extensions and sub DL
16
0
Theresa Rosenquist
15/30 MRMU & 12/30 PClns**
**Scl’d AF!! Bike Erg 80 cals, #15 DB Thrust., 2 SRPU +5 RD}x3, 1500m row, 55 GHSU✅ + 20 AMSU, #75 PCln. EZ 10’ Bike pre mobility & chatting post.
15
0
Travis Bittermann
30 muscle ups. 5 cleans
330 was hot AF west side running confusing, and blacking out on ghds. Most ghd done at one time tho. Which was absolutely awful almost took me 7min or w.e time got back inside to do them all 🙃
13
0