Metcon:
AMRAP 35
16 Deadlifts 185/125lbs
14 Bar Facing Burpees
12 Box Jump Overs 30/24”
6 Ring Muscle Ups
-Add 20/10lbs to Deadlifts each round
-Scale RMU to Progressions or Pulls+Pushes
Mandatory Mobility:
3 min calf smash per side
3 min hamstring smash per side
Optional Additional/Alternative Work:
EMOM 8
1: 20 Russian Twists, pick weight
3: 10 Hip Extensions, pick weight
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Cass Baier
6+4BJO (Banded BMU/RR&dips) DL 125-155
WTH was that!? 🥵don’t recommend doing it fasted
18
0
Chelsea Sherman
5+6 pull-ups
6 ring dips short of 6 rds. Strict pull-ups/dips. DL 105-155#.
18
0
Cody Stelmach
Tomorrows wod (11:35)
14
3
I do not see anything posted for tomorrow...
You’ll see soon enough!
It’s extremely hard to 🍒 pick these days.
David Rueckl
6+16DL scaled RRPU 20” BJ DL to 245#
Kissed the sun in round 6 on the DL.
Showed up and moved forward 30’
17
0
Derek Zehms
6 rounds DL185-285
RMU for 3-4 rounds. Switched to Strict Pull-ups because elbow hurt and Hands were rippin and a tearin
11
0
Erika Donaldson
8 DL @175# low rings with black band
Buns of steel with coffee chat gals
17
0
Krystal Lowney
5 + 3 DLs
Lowered intensity after Rd 2. Sick over the weekend, don’t think my body was ready for a 35 min workout.🥴
19
0
Liz LeCaptain
4 + 13 BFB
Strict Pull ups + Ring Dips for rounds 1 & 3 | RMU for rounds 2 + 4 | 125-165# DL
16
0
Pamela Gehl
burpees done in 5th round scaled
Deadlifts-RX weight/BJO-20", ring rows and push ups. Glute accessory with the girls
17
0
Pauly VanderKelen
DL: 10 reps @ 155,225,275, & 325#
3x12 Overhead Tricep Extension with a 115# barbell alternating with 3x15 Strict Straight-Leg Raises and 3x12 Preacher Curl with a 95# EZ Bar. Shorter workout today due to a late start.
0
0
Theresa Rosenquist
6R + 5 DL @185**
That was fun (in our messed up XFT sortof way)!!
**Scl’d AF!! DL-Rx✅, BFB ✅, BJ @ 18”, T’s=RR=/ RD combo(v. RMU).
15
0