Skill/Strength:
Every 1:30 for 6 Rounds
2 Pause Back Squats at 70%
-1 sec pause
Metcon:
For time
10 Ring Muscle Ups
20 Medball GHD Situps 20/14lbs
30 Alt. Pistol Squats
40/36 Cal Echo Bike
-15 min cap
Mandatory Mobility:
3 min trap smash per side
2 min trap stretch per side
3 min glute smash per side
Optional Additional/Alternative Work:
5 rounds, each round for time
12/10 Row Calories
2 Rope Climbs
-Go every 2 mins
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Autumn Jarvis
8:40 Burpee/C2B PU. 12# WB for GHD's, pistols to WB and 2 -25# plates
BS @ 145#
13
0
Cody Stelmach
Why did the chicken go to the gym?
7
2
Danielle Stelmach
7:41 *box RMU (high rings), pistols to 20in box standing on 45+15# plates
BS: 135#
7
0
Erika Donaldson
Forgot my time BMU instead of RMU
Finished under cap. Back squats@135# rowing accessory Pamika style. Casually rowed the 5 rounds of 10 cals. 1 rope climb in between
13
0
Jenny Wesolowski
9:04
10 c2b, 10 ring dips. C2b went worse than last time I did them! Pistols rx except left leg didn’t quite get to depth. BS @ 135#
7
0
Jessica Ploof
9:18
Strict Pull ups (half with blue band, Half with blue and red band) push ups, hook behind pistols, 125# BS
10
0
Jim Koehler
did my own thing
7
1
The real win was seeing you and Bud in the same class together 🥲
JORDAN MAGGLE
6:30
Ring rows / clapping pushups, 14# med ball GHDs to parallel, and pistols off the box. Really pushed on the bike.
BS: 3@255, and 3@275
7
0
Pamela Gehl
10:45 scaled
strict pullups/ring dips with blue band. Hook behind pistols.
Backsquats 85lbs. Rowing accessory-3 rope climbs total
16
0
Travis Bittermann
6:24
335 for 3-4 second pause squats. The bike at the end really hurt. But was good to pick up pace finally on the bike.
10
0