Skill/Strength:
Every 2 min for 5 Rounds
3 Deadlifts @80%
Metcon:
12 min AMRAP
3 Ring Muscle Ups
3 Shuttle Runs (25ft down and back=1)
20 Second Sandbag Hold 150/100lbs
Accessory Work:
4 Rounds
10 Alt. Bicep Curls with DBs
10 Banded Tricep Pushdowns
10 Light Dumbbell Side Raises
10 Light Dumbbell Front Raises
Mobility:
2 min Forearm Smash with Kettlebell, per side
2 min Tricep Smash with barbell on rack, per side
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Grace Adler
9
Mod for back rehab - 3 ring row + 3 strict ring dips, shuttle runs, 20 sec plank hold
4
0
james macco
8 + 3* (Ring pup's and dips in place of mup's) Fun workout!
DL @ 318# ( 6 reps on round 4) Abs by Jimbo for AW.
5
0
Jenny Wesolowski
9 (or 10?) + 2 sec sandbag hold
Scaled to 3 pull-ups and 3 ring dips. 200# deads first 2 rounds, then 205#. No belt and felt good. Accessory work
6
0
Mike Cegelski
10
Hips 2 Rings. 335# DL. PT-HSW, Rope Climbs, Yoke Carry & Ski Erg. Accessory Arms Obvies.
2
0
Sylvia Christensen
6.45 mile 🏃🏻♀️
54:43 / 8:30 pace — felt extra robotic today must mobility
7
0
Theresa Rosenquist
6.69R**
😆 SBH comp p.TC. **Mods=RR+trans+BA-RD, otherwise Rx’d. DL@#2 hundo. AW@#17.5, 5/2.5, & Blk+red. tri’s Psoas smash post.
8
0