Metcon:
10 rounds
18 Wall Balls 20/14lbs 10ft
12 GHD Situps
6 Shuttle Runs (25ft down and back)
1 Legless Rope Climb 15ft
-30 min cap
-Scale LRC to Regular RC or 3 Rope Pulls
Accessory Work:
Each for time
Row 1500 m
Row 1200 m
Row 900 m
Row 600 m
Rest 1 min after each row
Mobility:
3 min bicep smash per side
3 min tricep smash per side
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Andrew Schwoerer
9 rounds and 10 sit ups @30:00. Finished 10 rounds in 31:13
GHDs first 5 rounds, then ab mat. Rope pull instead of climbs.
17
0
Autumn Jarvis
9th round finished in 30:05
started off with 14# WB, GHD's and rope climbs til round 4 then transitioned to ab mat sit ups, 12# WB and legless rope climb drill Tee recommended
17
0
David Rueckl
8 rounds 5 shuttles
Scaled to 3 rope hangs, 14# wallball
Showed up and moved forward 30’
19
0
Jenny Wesolowski
6 rounds in 19:02
Alternate rounds ghd sit-ups and weighted amsu. 3 strict pull-ups instead of rope. Fuck those 10 ft wall balls. Those slowed me down. Evalyn started hollering and body said that was enough so ended at 6 rounds.
15
0
Jessica Ploof
6+3 shuttles
12# WB, 1 round GHD, rest of the rounds amsu with ball, rope climbs
13
0
Joe Nygren
9+18 wb Rx
First time doing LRC, happy to get them. Despite Justin‘s best coaching efforts, I capped out
14
0
Jordan Teague
7 + 17/18 WBs
scaled to Rope Climbs between 13-14 ft, and some of my WB were not to the 10ft line.
1
0
Megan Johnson
DNF. 8 rds + 31 reps at cap, scaled.
Did rope pulls instead of rope climbs, but everything else RX!
3
0
Mel Sanders
8+5 runs mod af
finished 9 after cap | odd: 10 ghd, rc attempt; even: ab mat, 5 strict PU(g+b)
17
0
Michael Hartmann
25:32 (GHD to // & 3 strict PUs instead of LRC) Unbroken
14
1
Yeah buddy! 👊
Selena Cashman
7+6 runs yes I have to count to 12
Mix of GHD’s & ab mat sit ups & rope pulls
17
2
Sylvia Christensen
7+1 GHD at cap, finished 8 after. 16#
3 BMU instead of LRC. 11 mile run
14
0
Theresa Rosenquist
8R -> 12 AMSU**
**Scl'd AF! #14 MBC & Sq Mashup/50:50 GHSU (parallel): AMSU/6 cal echo bike/Rope pulls. N2S:"don't take 2wks off! 🙄 BikeErg:1' on/1' off}x11 (139 Cals )
14
0
Tricia Spencer
5 plus WB
Rope pulls, 7 cal on bike instead of run, 10# ball to red line, GHDs first 3 rounds, then amsu, accessory work ✅
10
0