Metcon:
For time
In 3 mins do
80 Double Unders (1:30 cap)
2/1 Legless Rope Climbs 15ft
max reps in remaining time Dumbbell Squat Snatches 70/50lbs
Rest 1:30 and repeat until you reach 32 Dumbbell Squat Snatch reps
-6 Round Cap
Accessory Work:
Each for time
Run: 5x 300 m, rest 45 secs between efforts
— Rest 5 mins —
Run: 5x 300 m, rest 45 secs between efforts
— Rest 5 mins —
Run: 5x 300 m, rest 45 secs between efforts
— Rest 7 mins —
Run: 5x 300 m, rest 45 secs between efforts
Mobility:
3 min calf smash per side
3 min delt smash per side
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Alex Ebert
Started rx and got 2 snatches… then scaled 🫠 finished in 6
Scaled to 60 DU, 1 legless rope climb, 60lb snatch
10
0
Bradley Boockmeier
32 seconds left in round 3. Did 1 legless rope climb and said nope. The rest regular rope climbs.
7
0
Celia Osorno
3 rounds 40#
First round 76 rep dub PR the rest was 🥵
Leg less rope climbs to tape
2nd round very sad dubs
Did a 4th round for a full set of 80 dubs
7
0
Cody Stelmach
3 reps Rx + 11 reps (50# DB)
All DU unbroken which was neat // 40# PR on the sq snatch
10
0
David Rueckl
Scaled 3 rounds, Single unders, Rope pulls, and did 32 10# snaches.
With the encouragement from James, I finished, and that was a big win for me. I got to see "Stars" for the first time.
8
1
Good work!
Jenna Decker
3 rnds
If you’re looking for a coach to accurately estimate the time it will take to complete the accessory work, do not ask Cody Stelmach.
8
1
😂😂😂
Jenny Wesolowski
Done round 2, but kept going to around 50 snatches end of 2nd rd
Scaled to db power snatch 35#, 3 rope pulls, 160 su. Worked on some du and more rope pulls for a couple more rounds. 2 sets outs of 4 of running extra credit with Justin and Sam: 26 min
9
0
Krystal Lowney
Scaled all the things
3 rounds but worked on DUs/strict PUs for additional rounds.
12
0
Liz LeFevre
Participated😁 #35 DB. 1:30 Dub practice . Thanks Cody and Sylvia for showing me how to rope climb!👌🏼
Yesterday’s back squats- #195 5RM
11
1
You caught on really fast! 👊🏼
Maria Onaindia
6 rounds for fitness
DUs for 1:30 (at least 40 per round), regular rope climb, 50# DB for 58 total squat snatches, mobility and more DUs after
11
0
Michael Green
4 rounds regular rope climbs 80/50/50/50 dubs. 70# snatches
Dance class after!!
10
0
Molly Leiterman
6 rds for fun 🙂
80 dubs every rd but first (63) - 1:04 time
Rope work with ab exercise & practice footing
#15 db squat snatch & tried to focus on quality reps
11
0
Pauly VanderKelen
Front Squat: 5@135, 4@185, 3@225, 2@275, singles @ 315, 345#, and 365# PR!, then 5X5 @ 285# belted every 3:00.
1 minute Front Rack Walk-out @ 315# / Static Bar Hang for one minute / 5x10 Standing Ab Roll-outs on a ~30 degree board (7th hole down on the squat rack close hole pattern) alternating with 4x14 Wrist Curls with 25# dumbbells / 4x11 Calf Raise @ 195# alternating with 4x11 Shoulder Raise with 25# dumbbells.
0
0
Ryan Froelich
:28 remaining in round 4 (50# & normal RC)
Come on out to 6:15 @ east side gym! Great space, same elite coaches and Caribou.
11
0
Sara Weber
Worked 6 rounds for quality
65-80 dubs each time - rope pulls - 20# power snatch (as low as shoulder would allow)
11
0
Sylvia Christensen
3 rounds? 4?
Scaled the dubs and used ropes on leg climbs. Rx weight though 🤣 💃🏻 🪩 fun times
2
0