Skill/Strength:
15 min to establish 4RM Back Squat
Metcon:
40/32 Cal Bike
30 Burpee Box Clear Overs (jump completely over the box for Rx) 24/20”
20 Ring Muscle Ups
-Scale BBCO to BBJO, Scale RMU to 20 Push/Pulls
Accessory Work:
4 rounds for quality of
4 Back Squats, pick load
4 Seated Box Jumps 34/26”
Mobility:
3 min calf smash per side
3 min quad smash per side
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Bradley Boockmeier
12:25. Ring muscles ups better than last time. So that’s a win.
405# for 4
17
0
David Rueckl
14:06
I finished, and that’s a win! 105# on my squats, just trying to get the squat movement correct. James beats me like a rented mule.
12
0
Jenna Decker
12:02
BS to 205. Cleared all 30 box overs. Pat and his 44 inch vertical would be proud.
8
0
Jenny Wesolowski
8:29
Burpee box step overs without lowering to the ground. Bent over db rows (35# each), push-ups to a box. Did 2 rounds. 2nd round more chill. Was at 12 burpee box stepovers at 15 min. Don’t know total time. BS: 5 x 5 @ 100, 100, 105, 110, 115#
8
0
Jessica Ploof
11:20
Box jump overs, ring rows and push ups. BS 165# for 4- last time could only do 145# for 4
7
0
Krystal Lowney
12:42 at home
Did 20 75# PP and 20 pull downs on Garrett’s machine that I rarely use. No BS today
6
0
Maria Onaindia
9:28 sc
Did burpee C2Bs-rest unchanged, 4RM BS 200#, 150 DUs for practice and some small butterfly circles for practice/shoulder strengthening
14
0
Mel's Husband
14:58 scaled
20 had rlese push up. 20 pull up. 15 box over 15 box jump w/addtl 10 box over after pull ups. bs to 369#
6
0
Natalie Blomquist
10:43-burpee pull-ups
Proud that I actually cleared the box 😂
#175 for 4 back squats
15
0
Pauly VanderKelen
1,000 meter row WU
EMOM10: 10 T2B for 100 total / 5 snatches with each arm with 35# kettlebell / 5 snatches with each arm with 53# kettlebell / 25 rep Shoulder Press burnout with ~40# GoRuck sandbag.
0
0
Theresa Rosenquist
12:41** & BS: 150
**I jumped 2”⬆️!! (16” BBO)🤸🏻♀️ ==Ring Rows & Ring Push-ups.
13
0