Strength/Skill:
Every 2:30 for 5 rounds – 4 Deadlifts @80% No Squat Therapy Bands
Metcon:
15-12-9
Ninja Roll Ups
Strict Press 115/85lbs
GHD Situps
10 min cap
Accessory Work:
200 cal. Assault bike
*Every 4 min – 8 bar muscle ups
Mobility:
2 min each roll out sub-scap w/ arm extended
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Cody Stelmach
5:53
374# deadlifts (thought it was 369, tough break) - set of 8 to finish last 2 rounds // Accessory work: 18:55 (bonkers)
17
0
Grace Adler
7:47
Assisted ninja roll, strict press @75#, GHD to //. DL@175# (165# first round)
16
0
Heather Phillips
6/9 SP @ time
Finished after… was optimistic on SP weight… started 65#… lasted 3, then 12 @ 55#, 21 @ 45#. Crossed feet on Ninja roll ups
160# DL
Tricia and I slow rode to 200 cal after class
0
0
Jamie Burbey
6:42 Rx
315 DL, still careful with the back. I lost at accessory work. Arm/hand fell asleep after 3rd round of muscle ups, 121 cals on the bike 😵💫
10
0
Jim Koehler
8:10? 115#, 20# Abmat situps, post assisted ninjas
290/2 rds, 300/3 rds. 6,500 m row
16
0
Kim Davister
8:55 Rx
275 DL
It’s easier if you don’t fail a bunch of reps, but who doesn’t like a little extra challenge? 🤷🏻♀️😅
10
0
Krystal Lowney
8:02 55#
DL at 155# for 1st round then 165#. 45 min trail run w/ Heather P. this morning.😬
19
0
Mel's Husband
9:47 scaled
Hand-assist roll ups. Knee inflammation/top heavy. 285#dl. Ysae dna nuf repus
11
0
Mike Cegelski
7:25
335# DL (set of 8 to finish last 2 rounds)
12
2
Maybe that headband really does make you stronger.
I made sure to wear my Hulk one, so yes, it does. What I lack in fitness ability I make up for in gear.
Paula Soletski
170# dl. 9:30 55# press, situps with 15# plate, rollups on step box.
19
1
👊👊Thanks for your ingenuity on the NRU on the step!! 🤯 worked like a charm. 6” too low, 8” too high. I’ll know for next time &
Pauly VanderKelen
Deadlift up to 415#, then 5x5 @ 365#
Tricep Pulldown: 5x10 @ 55# / Arm Curl up to 135#, then 5x5 @ 110# / 5x10 Strict Sit-ups at 45 degree incline / 400 meter sled push with 135#
0
0
Theresa Rosenquist
7:48**********♾
***mods: NRU on 8” step (still got a smidge dizzy), SP @#35 BB(RA not too happy, not too pissed,…yet.🤞), GluteHammies✅. DL@#190.
16
0
Toni Wilson
9:17 but really I don’t remember, but before the time cap
55#sp, Feet crossed ninjas except for a few ugly regular ninjas, half of the bike accessory work (100 cal in 13:28 pu instead of mu)
22
0