Skill/Strength:
4 Rounds of 4-3-1
Deadlifts @80%
-Do a set every minute
Metcon:
9 min AMRAP
5 Shoulder to Overhead 95/65lbs
4 Alt. Overhead Lunges in place 95/65lbs
3 Ring Muscle Ups
Accessory Work:
5 rounds, each round for time, of
Ski Erg 400m
20 Toes to bar
10 Power Cleans 185/125lbs
Sandbag Carry 150/100 lbs 100ft
-Rest 1 min between each round.
Mobility:
2 min tricep smash per side
3 min glute smash per side
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Brandon Larsen
7rds
Would have beat cody but I didn’t 🤷🏻♂️
Extra credit ✅
11
1
Thanks for doing extra credit with me 👍🏻
Ian Wilson
340
Worked on MU, and had a wonderful morning RX!! Happy Friday to all the greatest people in the world!!
15
0
James Mueller
369lb DL Did some rounds, 69 piss poor attempts at RMUs #toofingheavy #coldpeanutbutter completed extra credit 32:35 💀
16
0
Jenny Wesolowski
9 + 1 s2oh
Ring rows and push-ups. 65# bar but switched to front rack lunges after 2 rounds. Overestimated my overhead game. Did some oh lunges after class with lighter weight. Note that forward lunges easier than rear. Deads @ around 75%: 190#
3
0
Justin Peterson
11
Stopped in the middle of the deadlifts because back wasn’t quite ready.
15
0
Kim Davister
5+ 9 rx
245 DL because I didn’t want to die, attempting to do it at 80% leave it leave it
1
0
Krystal Lowney
20 mins at home
21-15-9 thrusters/BFB finished with an emom of 5 PP until 20 mins.
15
0
Mel Sanders
7 or 8 + 1 lunge sc
Ring pull/push up |DL 165-225#, trying to find my 80%. PR'd by 20#
10
0
Molly Leiterman
9 rounds
35-empty bar to work on lunge depth
3 ring pull ups, 3 push ups
200 deadlift
14
0
Theresa Rosenquist
Still alive & didn’t cry. 😸
9R+5 S2O, Scl’d w/: SA DB @#30, BRL @#65, 3=RR+3 Push-ups (HR: 155-163). DL @#195. 3x{15 GHSU+15 GHHE & mega Mobility.
13
0