Skill/Strength:
EMOM 12
1: 8 Back Squats at 65%
2: 3-6 Ring Muscle Ups (scale to RMProgs or Strict Pullups)
3: Rest
Metcon:
2 rounds, each round for time
21 Box Jumps 24/20in
21 Chest to bar Pullups
9 Power Cleans 205/155lbs
15 Box Jumps
15 Chest to bar Pullups
6 Power Cleans
9 Box Jumps
9 Chest to bar Pullups
3 Power Cleans
-Rest 3 mins between each round
-18 min cap
Mandatory Mobility:
3 min lat smash per side
3 min calf smash per side
Optional Additional/Alternative Work:
4 Rounds for quality
10 GHD Situps+ME Face Up GHD Hold
Max Handstand Hold
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Autumn Jarvis
1+1 PC @ 105#. Mix of C2B and close to
BS @ 135# and 3 strict pull-ups for EMOM
14
0
Carrie Schatzman
1+9PC; scaled; 125#, ring rows, step ups, pull ups on set of 9
BS at 120; accessory work & sauna
0
0
Danielle Stelmach
17:05 *125#, hanging knee raises | BS 135#, banded sPU
Easing my lat back onto the rig. Ice Bowl workout 1&2 practice and some HSPU/DB S2OH
6
0
David Rueckl
1+ 7/9 cleans. 155 # 20” BJ and ring rows
BS185 # ring progressions that I really suck at.
Showed up and moved forward 30’
13
0
Donny Covaciu
1+ 15/21 C2B Rx
255# BS complex. Crazy proud of my wife; Lucy, for crushing it in the gym!
7
0
Erika Donaldson
1 +5/6 PC 105# regular pullups
Finished after cap. BS @115#and black band low ring progressions
14
0
Jenny Wesolowski
1 + 4/15 box jumps scaled to 105# pc, pull-ups
BS @ 125# and 3 strict pu. quads sore af. Happy to do 105 today for pc.
13
0
Lucy Covaciu
1 + 6/6 PC - scaled
Box set ups, Ring Rows, 55# pc
45# BS strict PU with black band
11
0
Pamela Gehl
capped 2nd round in 15 box jumps
scaled-step ups-ring rows 85lb barbell. Finished after class.
Backsquats 55lbs/3 pullups
15
0
Sylvia Christensen
15 something
Didn’t have time for the very last set so not sure on exact time. Done as 15-12-9-6 with sandbag cleans
8
0
Theresa Rosenquist
16:53**!!
**Scl’d AF!!17” BJ, =RR=, #70 PClns. Sq @ 95 & T’s RR+Trans+RD combo: 5-6/rnd. 210 ca BikeERG post. 🫧🫧🫧
10
0