Metcon:
Row 1000m
5 Deadlift 355/255lb (Scale to heavier than you did yesterday for DL skill work)
25 Pullups
4 Deadlift
20 Chest to Bar Pullups
3 Deadlift
15 Strict Pullups
2 Deadlift
10 Bar Muscle Ups
1 Deadlift
300 Double Unders
Mobility:
2 min Lacrosse Ball Lat Smash, per side
3 min Hamstring/Glute Smash, per side
Accessory Work:
Bench Press (Strength): 85% – 6×5 (E 3min.)
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Cody Stelmach
23:28 rx
I am going to go lay down for a while after this one..
15
3
Grace Adler
49.5 cal bike at cap
205# DL, banded BMU (4 successful out of 12 attempts), 50 cal bike for 300 DU. Could have finished within cap - took time to set up BMU during wod.
9
0
Heather Phillips
30ish (I forgot to look at clock right away🤦♀️)
125# DL, mostly banded strict PU, lower bar BMU, 600 SU
14
0
Ian Wilson
355# broke me a little today (22:23)
Need to get stronger, otherwise fun workout
17
3
It broke me watching you! 😳 “🏆” for ugliest DL of the day. 🤣 PLEASE work on your entire posterior chain, neck to ankles, with mobility and percussion therapy!! 😁
Thanks T, will do. It was a rough one today. I will definitely mobilize well.
Justin Peterson
15:36
PR’d UB Double Unders at 300
19
8
😳
where does one sign up to be this fit??? asking for a friend
Sign up at Green Bay Strength and Conditioning.
Listen to that guy 👆
i’d make the 4 hour daily commute
300 UB😳 That’s amazing!
I’ll need you to piss in a cup sir.
Kenzie Christy
22:15 scaled - 225# (255 is like 97%) and banded BMU
bench @ 95#
1 BTN Push jerk + 1 OHS + 1 sn balance up to 118#
5 rds 0:30s front each march @100%+ FS max + 10GHD
20min bike
14
0
Liz LeCaptain
Home WOD for me today 😒
20 min AMRAP - 20 Jumping lunges, 15 perfect push ups, 20 sit ups, 15 burpees + Suck it Up
10
0
Pauly VanderKelen
Overhead Squat up to 235# then 5x5 @ 195#
EMOM10: 9 Hang Power Cleans @ 135# for 90 total / Barbell Arm Curl up to 120# then 5x5 @ 95# / 3 rounds of 40 Bicycle Crunch and 40 Lying Leg Raises / Sauna!
0
0
Sal Bertuglia
I finished before the cap. I did 305# instead of 355# and did not do 300 unbroken DUs unlike the psychopath at 11:30 class
11
3
Sarah Anderson
27:44
195# DL, banded the last 5 strict PU, box MU, 60 DU (whipped my forearms enough to say eff this and switched to singles 😏). Still finished!
14
0
Sylvia Christensen
80 dubs at 25:04
The deads were all unbroken so that’s a win 🤷🏻♀️ Had to leave for twerk.. otherwise I would’ve finished! 5 rounds: 10 UB T2B, 15 hollow rocks. 5x6.5 glute bridges (165#)... THAT HURT
14
0
Theresa Rosenquist
24:56**
**Sub’d all the things to keep my shoulder from exploding: = RingRows->strict banded->strict banded->strict banded + 10 push-ups. DL @
#215 & 600 SU. Held 2:16/500 pace @ 1K, better! Post: Mega low back & glutes mobility & lats&scaps.
15
0
Tom Fameree
DNF, blew a calf at 37 dubs at 22 min. 315# deads
16
6