Skill/Strength:
Every 2 min for 5 Rounds
3 Back Squat at 75% 1RM
Metcon:
AMRAP 14
60 Double Unders
40 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
60 Double Unders
20 Handstand Push-ups
60 Double Unders
10 Ring Muscle-ups
-Scale DU 1:1 with SU or SUXVRS
Optional Additional/Alternative Work:
4 Rounds for quality
1 min Sandbag Shoulder Hold (:30R/:30L) 150/100lbs
50ft Handstand Walk
Mandatory Mobility:
3 min quad smash per side
3 min calf smash per side
You must login above to log your score
Alex Ebert
2/10 RMU rx at cap
BS 255#. 60 DU unbroken then couldn’t do it again.. ha still a PR.
14
0
Andrew Schwoerer
1 + 2 step ups at cap.
DB/SUXRS, 50# DB, 24" box, HSPU piked off 30" box. RMU progressions with band. 245# BS
12
0
Autumn Jarvis
1+9 Step Ups
30#DB, HSPU w/ab mat, RMU progression from floor with green band
BS 150#
12
0
Carrie Schatzman
1+22box step ups; scaled; 25#db; 18” box; hspu w 25#plate & abmat; singles & crossover singles;
Back squats up to 150#; accessory pull up & handstand walk practice;
3
0
Cody Stelmach
What do you get when you divide the circumference of a pumpkin by its diameter?
Active recovery: 6x 25 bar facing burpees (1 min of rest after each round) : 11:47 total time (:56/1:07/1:11/1:08/1:10/1:15)
8
1
Pumpkin 🥧 #mathjokes
Danielle Stelmach
1+16 DB step ups // BS 145#
SUXVRS/DU practice, 35#, HSPU w/45+ab mat, low RMU progressions off 1 leg
7
0
Jenny Renon
16 DB step-up in rd 2 nothing rx but the box
HSPU from box/25# DB/ring rows/dips/SU/SUXOs
12
0
Jessica Ploof
1+ 30 step ups
25# DBs, SU, pull ups/push ups, push press with 25# DBs, 125# BS
11
0
Justin Peterson
6/10 RMU on round 2
Back squats at 275lbs (kept it light for the comp next week)
10
0
Liz LeFevre
1 rnd- dubs, low box step up w/#15’s/HSPU w/plate & ab mat/ring rows
BS- #125
0
0
Pamela Gehl
1 round + 15 dubs in second round
scaled-25lb dumbbells and HSPU off box and pullups. 85lb backsquats
12
1
Missed ya at the East 5-1-5! Glad to know you got in safely tho!!
Steven Leiterman
1+1 step up RX - Go Pack Go 🏈
Squats at 365 for 2 rounds then dropped to 315 (Sore Back)
11
0
Sylvia Christensen
Rhabdo
5 mile run and other stuff. 13:43 6x25 BFB
12
1
Ooooo isn't it fun!?
Theresa Rosenquist
1R -> 15/20 pushups**
** Scl’d AAF: 100 SU, 15” box @#10s, BK-D-PU, FG Ring Rows + Box Dips…
BS: 85/90/95/100/105 &lots of Shldr PT & Biking pre.
12
0