Skill/Strength:
AMRAP 7
5/4 Cal Bike
:15 Ring Support Hold
Bring a Friends = Plank hold
10 Air Squats
Metcon:
5 rounds
12 Front Squats 155/105lbs
6 Ring Muscle ups]
Run 200m
-Scale RMU to 6 Pulls+Pushes
-20 min cap
Bring a Friends = light front squats, ring rows+pushups
Accessory Work:
Every 2:30 for 5 Rounds
10 Dumbbell Bench Press, pick load
10 DB Side Raises, light load
Mobility:
3 min quad smash per side
3 min calf smash per side
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Bradley Boockmeier
18:43. I put on a clinic on how to CRASH AND BURN
2:20 on my first round and then I Absolutely could not breath in round 3
6
0
Celia Osorno
21:40*
FS RX unbroken, 3bmu practice 75% success with some real improvement noted 3 jumping from box rmu
10
0
Danielle Stelmach
18:57 105# BS instead of FS/box BMU
*still dealing with a rib issue 🫤
7
0
David Rueckl
17:38
Scaled to 95# front squats, black band pull ups and pushups. Showed up and moved forward 30’
12
0
Jenny Wesolowski
19:41 (125# bs, 10 ring rows w feet on box)
Justin made me do 125# (back squats). It was the most miserable squatting experience I’ve had in awhile. 10 ring rows w feet elevated on box because shoulder isn’t liking pushing
10
0
Maria Onaindia
17:57?*
Banded BMU but moved to 1 red band at the end and did some extra BMU practice before last run, FS @105# all unbroken so that was cool
14
0
Megan Johnson
18:53, scaled. 75# FS, kipping pull-ups and pushups.
All 30 pull ups unassisted! Worth the bloody hand. 😂
16
1
Hell freaking yeah!!!!
(My friends are so strong 🥹🥹)
Pamela Gehl
18:46
65lb front squats, ring rows and ring dips with blue band. Accessory 20lb DB Bench press and 8lb DB side raises
15
0
Sylvia Christensen
Capped AF
4+ 12 front squats. BMUS
9
3
If you go fast enough in the first two rounds, you can crash really hard and still finish
If you go slow in all the rounds you can also crash hard and not finish
You make a good point