Skill/Strength:
Every 2:30 for 5 Rounds
Deadlift 1×10 at 70% 1RM
Deadlift 1×8 at 75% 1RM
Deadlift 1×6 at 80% 1RM
Deadlift 1×4 at 85% 1RM
Deadlift 1×2 at 90% 1RM
Metcon:
14 min ladder
1 Wall Walk
2 Ring Muscle Ups
-10 GHDs after each round
-Add 1 Wall Walk and 1 RMU each round
Accessory Work:
Bench Press 1×10 at 70% 1RM
Bench Press 1×8 at 75% 1RM
Bench Press 1×6 at 80% 1RM
Bench Press 1×4 at 85% 1RM
Bench Press 1×2 at 90% 1RM
Mobility:
2 min smash each lat
2 min smash each hamstring
You must login above to log your score
Cody Stelmach
Powered by 2 mini crunch bars from The Jim Koehler..aka Candy Man
3 sets of BMU: 4 BMU -rest 8 secs-3 BMU-rest 8 secs-3 BMU // 8 sets: 2:30 min AMRAP with 1 rest: 18 wallballs + 12 TTB + max cals air runner (167 cals total) // 3x10 RDL @195, Sorenson hold and Superman’s
13
2
Grace Adler
7WW, 8(ring row+push ups), 3/10 GHD to //
Shortened WW. DL 135/145/155/165/185#
13
0
James Mueller
420# DL unbroken Deads, capped at 3 GHDs in round of 5 WW pathetic attempt of RMUs and Hips to rings
18
0
Jenna Decker
3/6 wall walks
One year sober anniversary today! Glad I traded in black out Fridays for Rebecca Black Fridays. Pull ups with skinny blue band. Deadlifts 175-240.
20
4
Congratulations! That is an awesome accomplishment 👏👏👏
Congratulations!
Congrats!! Happy to know there are other sober peeps around here. I almost have 6 months. A year is super amazing! 🎉🎉
Kim Davister
3/6 RMU
Worked up to only 285 DL cuz I showed up late and used my first few rounds as a warm up 👎
9
0
Mel Sanders
7/7WW sc
WWs started scaling to ~18-24" w/ hold in rd 7, ring pull/dip(g) | DL 155-195#
15
0
Molly Leiterman
1/6 WW
Open standard WW, ring pull ups & push ups, full GHDs
DL: 170-180-190-205-220
Accessory bench to 90, some RDLs
16
0
Steven Leiterman
Finished Round 6
Dead Lift: 225/255/285/315/345
Accessory -
Bench: 175/185/195/205/225
17
0
Theresa Rosenquist
#Mooved🐮1/6 WW**
**Somehow 🔄 the order (🧠💨) & did MMU B4 WW. MMU= 2 BOR@#40 ea arm + 1 GobSq -> WW=push⬆️+10 ShTaps+1push⬆️, GHSU✅, DL: 165/175/185/195/215. EZ bike pre & post.
14
1
Tricia Spencer
3/6 WW
Scaled WW, push-ups in place of RMU, was somewhat careful because of knee,
DL up to 205#
6
0