Skill/Strength:
Every 1:15 for 12 Rounds
Squat Clean 2×1 at 78%, 2×1 at 81%, 2×1 at 84%, 2×1 at 87%, 2×1 at 90%, 2×1 at 93%
Metcon:
AMRAP 12
50/40 Cal Row
15 Ring Muscle Ups
25 Deadlifts 225/155lbs
-Scale RMU to pulls+pushes. Scale DL to no more than 60%
Mandatory Mobility:
3 min hamstring smash per side
3 min glute smash per side
3 min lat smash per side
3 min adductor smash per side
Optional Additional/Alternative Work:
Every 1:15 for 12 Rounds
Bench Press 2×1 at 78%, 2×1 at 81%, 2×1 at 84%, 2×1 at 87%, 2×1 at 90%, 2×1 at 93%
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Bradley Boockmeier
Yesterdays WOD, but 15 Cal’s on the rower and 25 ft.
I went yesterday but had to leave before the WOD because I forgot I had a meeting 🙃
8
0
Danielle Stelmach
1 + 3 RMU *7 jumping box high rings/8 banded low ring
Squat clean 125-170# (8# PR!!)
8
0
Ian Wilson
Fun, Friends, & Fitness
Up to 255#, worked on MUs, got through 1 round into the next
12
0
Jamie Burbey
1+7 RMU
Cleans 205-260. Yaay fitness! Need more fitness and less snacks 🤘🏻🗑️🦝🤘🏻
6
0
Kimb Davister
1+15 cal Rx at cap. Finished 2 rounds so I felt like I actually did something
Did this yesterday after those workouts
13
0
Pamela Gehl
1 round + 26 cals scaled
ring rows/ring dips w/red band
deadlifts at 135lbs
Cleans 85-95lbs
12
0
Samarth Mistry
1 + 50 cals sc ring rows + red-band dips, DL 170# [18:15]
Cleans 150/155/160/165/170x2, 175x1, failed 180x1 [17:55]
6
0
Theresa Rosenquist
1R+33/40 Cals**
**Scl’d AF! Cals✅, 3x{2S-RPU+5RD, DL@125. PClns: 87-105. Shldr mob pre.
9
0