Skill/Strength:
Row 2000m at a moderate pace, not for time
-Take note of how many calories it ends up being
Metcon:
10 Rounds
2 Bar Muscle Ups
4 Alt. Pistol Squats
6 Hand Release Pushups
15 min cap
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James Mueller
13:14 scaled
BMUs red band did RX ones after. Pistols standing on 45lb plate squatting to 20” box
9
0
Megan Johnson
Row 122 cal, 8:44
Metcon 12:54, scaled BMU and pistols. BMU with perch at about nose level. Pistols to a 20” box on a 25# plate.
0
0
Pauly VanderKelen
3x12 Bulgarian Split Squats on each leg with a 85# barbell
2x5 Standing Ab Roll-outs on a ~1 degree board (Barbell supported with 5# iron plates) alternating with 4x14 Wrist Curls with 35# dumbbells / 4x14 Leg Extension with 30# on each Tri-Flexor / 3x10 Lateral Raise with 25# dumbbells alternating with 3x11 Calf Raise @ 200# / Decreased sets and reps on some exercises due to illness.
0
0
Theresa Rosenquist
13:03**
** Scl'd AF!! BA-S-PU/SL-B-SU(low start)/RingPush⬆️...C2: 9:54.6/110 Cals (not my best, not my worst...
4
0
Tilly Yakes
9:06 116 cal; metcon almost capped
Bar m/u with box, Rx pistol squats, scaled p/ups to knees after round 5 or so.
0
0