Skill/Strength:
Every 2:30 for 4 Rounds
10 Back Squats
-Start at 55% and add load each round
Metcon:
AMRAP 15
80 Double Unders
8/7 Ring Muscleups
16 Box Jump Overs 24/20in
12 Deficit Handstand Pushups 4/2in
-Scale DU to 160 SU, RMU to Pulls+Pushes
Mandatory Mobility:
3 min calf smash per side
3 min delt smash per side
Optional Additional/Alternative Work:
4 rounds, each round for time
Bike Erg, 1500 m
Row, 1000 m
Ski Erg, 500 m
-Rest 2:30 between each round
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Autumn Jarvis
2+ 50 DU (RMU profession work, HSPU with ab mat & 45# plate on each side)
BS up to 150#
11
0
Claire Sipple
2 + 5 pull ups
Blue banded strict pull ups + red banded ring dips, HSPU w/ 10# plate # abmat, BS 155-185#
7
0
Cody Stelmach
What do you say to a llama that loves picnicking?
10
2
Danielle Stelmach
2 + 7 DU* | BS 115-145#
*strict pull-ups & red banded dips/HSPU w/ab mat | was able to get 70 DU unbroken ~PR!!
5
0
Emily Rowland
3+ 5 push ups in round 4
DU/Strict PU+red band dip/BJO/push ups. BS at 125.
0
0
Jenny Wesolowski
3 + 40 sec du practice (1.5 min du practice, red band c2b and ring dips. Deficit box hspu mix between pike and knees)
BS @ 105/110/120/130# Should’ve did bigger jumps. Only started feeling like work in the last set.
7
0
JORDAN MAGGLE
TRU WOD 3 practice w/ Denny and Josh
Followed up with BS, Bench, some running, and situps
11
0
Justin Peterson
4+18 DU. Would’ve been everything unbroken but I tripped on the DU one time.
205/225/245/245
14
0
Kelly Glanding-Woelfel
2 + Ring Rows*
Scaled to SU, ring rows/pushups, step-ups, HSPU off a box
BS to 100#
13
0
Liz LeCaptain
2 + 5 DHSPU*
*Strict Pull Ups + Ring Dips instead of RMU | 125/130/135/140# BS
14
0
Theresa Rosenquist
2R+16BJ** Finished HSPU post.
**Scl’d AF!! 160 SU - T’s RMU prog.- 18” BJ (no overs) - BHSPU ~2” def. BS: 95/100/105/110.
EZ! 20’ (210 Cal) BikeErg pre. Little bit if DU practice post.
11
0