Skill/Strength:
EMOM 14:
Odd: 1 Legless Rope Climb
Even: 2 No Step Box Jumps 30/24”+
-Add height to the box each round
Metcon:
2 rounds for time of
20 Alternating Dumbbell Snatches 70/50lbs
40/32 Echo Bike Calories
Single Arm Dumbbell Overhead Walking Lunge 70/50lbs 60ft (30ft down and back)
-16 min cap
Accessory Work:
10 min for find a 3RM Strict Press
— then —
In 6 mins do
3 Strict Press, 92% 3RM (from above)
4 Strict Press, 87% 3RM (from above)
5 Strict Press, 85% 3RM (from above)
Mobility:
2 min delt smash per side
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Bradley Boockmeier
9:11
Box jumps with 3 45s. I don't know how many inches that is. Did all my rope climbs legless. Easily the most legless I’ve done in one day.
21
0
Carrie Schatzman
13:37; 30#;
Box Jumps up to 29”; rope pulls & wrap/lock/hang;
Accessory work
3
0
David Rueckl
14:38 scaled to 45#
I can’t rope climb so rope pulls, box jump to 24”
We are in a marathon not a sprint, so I’ll take this as another small victory.
16
1
👊
Jenny Wesolowski
14:54
35# db 1st rd, 30# db 2nd. Snail pace on the bike now a days. Happy to finish under the cap. Rope pulls and some single leg pistols off box
14
0
Jessica Ploof
15:18
40# DB, box jumps with 24”+ 25 and 10# plate, first time doing rope climbs
17
0
Jordan Teague
10:45, 25# OH lunges, 35# snatch
Some rope climbs up a couple pulls, jumps up to 21.5#
11
0
Justin Bruehl
9:43
Up to 3x45s +15+10===43.696969"
Extra:
(rest as needed)
5 rounds
15GHD sit ups//
3 dlift 405lb//
15 GHD//
5--1" deficit chest to wall HSPU
20
1
Maria Onaindia
11:15
50# DB, 35.5 in box jump (swapped a 10# plate for 15# plate after class and got 36 in), legfull rope climbs
20
0
Michael Green
10:47 RX knee’s held up!!
4 regular 3 leg less rope climbs
38inch box jump
17
1
Mike Tomaso
15:13 #35
3 leg assisted rope climb attempts (1 successful) rope pulls for the other rounds. 24” box jumps
16
0
Natalie Blomquist
11:27 @ #45
Box jumps up to 30” + 10 lb plate
Two legless attempts, the rest regular rope climbs
20
0
Pauly VanderKelen
Front Squat: 5@135, 4@185, 3@225, 2@275, singles @ 315 and 335#, then 5X5 @ 295# belted every 3 minutes
Static Bar Hang for 1:00 / 4x10 Standing Ab Roll-outs on a ~25 degree board (10th hole down on the squat rack close hole pattern) alternating with 4x10 Tib Raises with 15# on each Tri-Flexor / 4x13 Calf Raise @ 195#.
0
0
Sara Weber
13:31 40# (first time using 40#!)
24”+25# plate
20
1
I followed your lead with 40# but struggled!😝
Tilly Yakes
Up to 30in box jumps. Scaled rope climbs. 12:38ish min using 35# for METCON
Never have done that many rope climbs at once. Ya'll are nuts if any did Rx.
19
1
Tim S.
13:57 scaled
70#db 20 snatches rest of wod 60#db. skill 3 rope climbs rest rope pulls. 30" box entire time
8
0
Yvonne Otero
I was there. It was a struggle this morning.
17
1
great job showing up! that can be the hardest part.