Monday, June 10, 2024
Run
Skill/Strength:
Hero WOD Randy
75 Snatches for time
75/55lbs
Bring a Friends = PVC/Trainer Bar Power Snatches from High Hang
10 min cap
Metcon:
7 Rounds
13 GHD Situps
1 Legless Rope Climb
25ft Handstand Walk
1 Rope Climb
-Scale RC to legged/3 Rope Pulls/5 Strict Pullups (with or without bands)
-Scale HS walk to 2 Wall Walks
Bring a Friends = Abmat situps, 5 ring rows/3 rope pulls, 1 piked around the world on a box
Accessory Work:
4 Rounds for quality
120ft Sandbag Carry 150/100lbs
120ft Double Kettlebell Overhead Carry 53/35lbs
Mobility:
3 min lat smash per side
3 min trap smash per side
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Celia Osorno
Self 🎩 @ end of class did GHDs in round 6
No thank you to a ghd/hsw headache
Legless rope climb PR to the top!!!! Once 🤣
Randy 5:48
21
0
Chelsea Sherman
6:59 Randy / 18:10 metcon scaled
Reg. rope pulls, wall walks. My forearms are cramping typing this 😣😂
9
0
Cody Stelmach
Randy-3:06 rx (50 sec pr.) // 13:12 rx (unbroken 🤘🏼)
That metcon was cruel after Randy 😂
24
1
Wow you busted Randy right up!!
Daltyn LeClair
4:30 Randy RX
17:50 metcon scaled to wall walks and rope pulls
14
1
Randy looks good on you! Nice time man!
David Rueckl
3:40 Randy 55#
19:34 Scaled rope pulls,wall walks, first 3 GHD RX then to //.
Showed up and moved forward 30’
24
2
Erika Donaldson
6:15 Randy
Finished GHD'S in round 5. All HSW unbroken. All regular rope climbs
23
0
Heidi Jones
17:16
Scaled: Sit-ups, legless rope climb 1/2 way, 4 handstand walk attempts to wall, 5 strict pull-ups / Randy 4:12 @ 35#
19
0
Jenny Wesolowski
5:54 rx Randy/ 19 something metcon chill pace
Took metcon easy today but did all ghd rx, red band strict pu rd 1-2. Red and blue rd 3-6. Blue rd 7. Wall walks.
16
0
Jessica Ploof
17:48
GHDs for 5 rounds, 2 rounds amsu with WB, started with rope climb attempts quickly turned to rope pulls 😅, Wall walks
19
0
Jordan Teague
4:40 Randy RX
6 rds + 13 sit ups; Half GHDs half ABMUs, sc WW, working on rope climbs
11
0
Justin Bruehl
14:49
5:23...Randy yea...wasn't going to sell out... 🙅♂️before the wod. Also 31 hours fasted 🥳🤯
22
0
Kelsey Webb
5:03 Randy RX / 19:03 Metcon Scaled
First time snatching since my rotator cuff injury 16months ago and first ever Randy WOD🥹
19:03 (GHD, Scaled to Ring Rows, Walk Walks)
10
0
Megan Johnson
Randy 6:06 RX, woof. // Metcon 18:35, scaled.
Metcon GHDs RX, but scaled to rope climb *attempts* and 100’ OH DB carry w/ 20s instead of HSW/WW.
7
0
Mel Sanders
Dnf sc
5+HSH mod: ghd, 5 strict-kip PU(5&b), HSH/ww, rope attempt | randy 5:46
1
0
Michael Green
16:54 w/leg on rope climbs
Randy 3:14🤮
21
1
you came, saw, and busted Randy's ass!
Pamela Gehl
6th round GHD done + 2 pullups
Randy-71 Snatches 45lbs
Metcon-pullups with blue band and wall walks
20
0
Theresa Rosenquist
5 min AMRAP KBSn/KBCln: 111 @#26
Row'd 2k: 10:02(🐢!) -> 14:00 AFAP: 2692m (🦥!!). Did ya know if you don't open the CFGB whiteboard for 2wks you get kicked out? 😳
7
0