Skill/Strength:
EMOM 10
1: 3-8 Strict Pullups
2: 3-8 Strict Ring Dips
-Use bands for assistance if needed. No kipping
Metcon:
3 min on, 1 min rest
10 Shuttle Runs (25ft down and back=1)
20 Line Facing Burpees
Max Double Dumbbell Box Step Overs 20”, 50/35lbs
-Repeat until you reach 50 DDBSO or 5 Rounds
-Scale Shuttles/LFB to allow you at least :30-45 of step over time
Mandatory Mobility:
3 min quad smash per side
3 min lat smash per side
Optional Additional/Alternative Work:
Every 2 min, alternating for 18 Rounds
1: 22/17 Calorie Ski
2: 24/19 Calorie Bike Erg
3: 26/21 Calorie Row
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Cody Stelmach
Finished with :01 left in round 2 -rx (25/25)
Total Time w/rest: 6:59- Could not have gone any faster
13
0
Derek Zehms
Finished with 1:00 left in first round
100 pull ups
100 ring dips
10
4
Jenny Wesolowski
50 in 5th rd scaled for aggravated glute
10# db’s. 10 and 20 1st rd, 9 and 18 rd 2. 8 and 16 for the rest. Glute a little angry with all movements. Shuttles not at full speed. Didn’t like stepping up from burpees. 10’s were prob max it could handle today. Strict pull-ups 5/5/5/6/8 Strict ring dips rx first time not using feet at the bottom! 3/3/3/3/5
9
0
Mel Sanders
EMOM & CJ
pu(g&r-->g&b), dip(b)| c&j up to 55kg, missed 1st attempt, nailed the 2nd
10
0
Pamela Gehl
finished with 15 sec left scaled
7 shuttles/10 burpees/25lb dumbbells.
3 strict pullups/3 dips w/red band
13
0
Samarth Mistry
26 sc 35# total crash and burn.. burpees/BSO: 20/16, 20/6, 16/0, 18/0, 20/4 [18:01]
EMOM 7 pullups / 5 dips with blue band [17:42]
6
0
Sylvia Christensen
14:46 (17/14/12/7)
:14 left in round 4. 8,8,8 then 6/5 x 2 for pull-ups and dips
12
0
Theresa Rosenquist
Dunzo! ** 50 w/ :18 in 5th.
**Scl’d AF!! 400m BikeErg (v. shuttles), 15 LFB/R, & #20 lunges. Everything (!) was grouchy today. 🤷🏻♀️😕 S-PU & RD: 3/5,3/5,3/5,2/5,2/5. Mega ROM shldrs & hips. 🫧🫧🫧🫧
8
0