Metcon:
20 Rounds with a partner
15 Toes to Bar
10 Thrusters 115/85lbs
1 Legless Rope Climb
-Scale Thruster weight to go unbroken
-Scale to legged rope climb
-Switch after full completion of rounds
-Scale to finish a round under 2 min
-40 min Cap
Accessory Work:
Each for distance
Row: 4x 4 mins
-Rest 4 mins between efforts
Mobility:
2 min delt smash per side
3 position banded shoulder stretch
2 min quad smash per side
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Chelsea Sherman
30:35 w/ Krystal
Super scaled- hanging knee raises, 55#, and rope climb attempts
17
0
Cody Stelmach
34:20 rx (rest 1:1 solo, all sub 2 min) // awww hell yeah!!!
Story time: during the open in 2022 my back pain was so bad I could do 1 thruster at 115 at a time and it was extreme pain. After taking the year plus to focus on proper warmup and accessory work daily, all thrusters today at 115# were unbroken and pain free.
Long story short pain is temporary and is the body telling you to take a step back and focus on moving properly. Set the ego aside and ask a coach, or scale appropriately and things will come in due time! Just movement is medicine and progress takes time! WIN THE DAY ππ€
23
4
Dana Anason
41:00 scaled
10 toes to bar, 85# thruster for 4 rounds then 65 for the rest, 1 rope climb.
Damn asphalt fumes
4
0
Ian Wilson
Had a wonderful Father & Son morning!!
Remember to be thankful every day that we get to do this!! Health and Fitness are a gift!
19
1
ππ
james macco
32:58 with the steady Mr. Kaster who dragged my tired ass over the finish line.
Scaled to 95# and a mix of ab stuff.
16
0
James Mueller
Into the round of 9 with Bud, slow and steady didnβt win this race but we exercised for 40 mins #workedharderthanyou
15
2
Jenna Decker
41:00 with my very fit friend Dana
Toes as high as I could go, RX thruster weight and all the rope climbs as high as I could go (first time ever doing those so thanks for the encouragement 9:15).
16
1
πππ
Jenny Wesolowski
31:58 solo 1:1 work/rest
Kb swings 35#, 55# thruster, rope pulls. Thought 55 would feel supa light, but theyβre a real humbler especially with 100 of em! Faded at the end but all unbroken
14
0
Justin Peterson
25:49 Rx. Splits = 1:05, 1:05, 1:07, 1:12, 1:14, 1:19, 1:21, 1:25, 1:28, 1:03.
Alone in class = rested 1:30 after each round to simulate a fast teammate. Coached by Sam C. Thanks for the push, friend!
15
0
Liz LeFevre
38:09 w/Brian!
Scaled- Toes to highest( started to rip and went to toes to J cup) #75, regular rope climb
17
0
Maria Onaindia
37:25*
W/Steve for maybe 11 rds (so fun I wanted another round!) 75# thruster, 15 GHDs instead of T2B (hands have been ripped for like a month and need to heal), regular rope climbs-all unbroken
19
0
Nate Ziolkowski
38:51 W/Travis
Scaled everything, ripped a hand, we also lost count a few times. Happy Friday! :)
18
0
Steven Leiterman
37:25* with Maria
*potentially did 11 rounds* - scaled rope climbs to 1 pull and practiced foot lock
17
0
Theresa Rosenquist
29:?? Fun w/ Paula**
**V-ups, #15 DBs thrusters, & Climbed the rope!! (Sort ofβ¦.better than in a LONG time). π
7
0
Tim S.
scaled cap
10 thrusters left in rd 9 w/potato. 8 toes2bar. 95#barbell. 3 rope pulls
8
0