Strength/Skill:
Deficit Deadlift 5X2@85% E2M
-Can be singles, if necessary
Metcon:
3 Rounds
10 Bar Muscle Ups
20 Alt. Overhead Lunges in place 135/95lb
30 GHD Situps
Accessory Work:
5 Rounds
15 Cal Row
10 Alt. Single Arm Dumbbell Cleans 50/35lb
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Cassie Christianson
Kind of finished ... gave up on BMU on #23... body wasn’t having it
255# DL
6
0
Eric Hansen
11:12 mod
3 rds - 10 ring row/10 box pushups, 20 back rack lunge 95#, 30 situps (first 30 w/ 25#)
14
0
Grace Adler
14:48
Banded BMU (40% success rate), front rack lunge 35#, GHDto //. DL 145/155/165/175/175.
10
0
Grant Soletski
315 dead’s and did Fridays workout because my knee was being a big jerk
13:03
8
0
Ian Wilson
Time = very slow
Note to self: Ate very poorly yesterday = felt very bad this morning
17
1
Same! Ate crap and drank! 🤮
james macco
21ish . Burpee c2b. Started out at 135 and quickly changed to 115 with the help of T.
Deficit DL @ 335# from a 45# plate.
12
0
Kevin Hansen
17:44
365 DL’s // went unbroken on Bar MU’s, got destroyed by OH Lunges, still suck at GHD’s
10
1
The OH lunges took my soul
LAURIE MARTINEZ
22:35 - I'll take it!
Short bar for MUs - plenty of rests,
35# bar for lunges,
110# DL
12
0
Liz LeCaptain
13:57 lots o'mods
worked up to 245# DL / kip swings + hip pop exercise / front rack lunges / GHD to // - still hurting from BP on Saturday...
15
0
Sylvia Christensen
24:09
Big 👶🏻 on bmus today. 265# DL on 45# plate. Every 1:25x10 10 pushups, 12 weighted sit-ups. Extra credit stuff 👻 👻👻
13
0
Yvonne Otero
15:50, ring rows & burpees for Bar MU's, no weight for lunges, ab mat sit ups w 8#WB
115# DL
11
0