Skill/Strength:
10 min to establish max height seated box jump
Metcon:
5 Rounds
15 Front Squat 135/95lbs
75 Double Unders
2 Legless Rope Climbs
18 min cap
-Scale front squats to 50%
-Scale LRC to RC, 5 Strict Pullups or 7 Ring Rows each
Accessory Work:
Every 2 min for 9 Rounds
Bench Press 3×2 at 78% 1RM
Bench Press 3×2 at 83% 1RM
Bench Press 3×1 at 88% 1RM
Mobility:
3 min quad smash per side
3 min achilles/calf smash per side
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Anna Ebert
17:00
55# barbell, SU and occasionally threw down a dub here and there. 7 ring rows. 24β plus 25lb plate box jump
13
0
Autumn Jarvis
Some deadlifting; getting ready for Saturday :)
10
1
Congratulations on your new PR!
Cody Stelmach
49.25β seated box jump (pr!) // 16:39 rx
Mental block at 50β, next time π€π€πΌ
12
1
π€©
Danielle Stelmach
Box Jump- 33.25β // capped 2 rope climbs left in round 4
95#, 1 min DU practice, regular rope climbs
6
0
David Rueckl
Finished after the π§’
75 crossoverβs for 3 rounds then 150 singles for the last 2. Banded pull ups and 95# front squats.
Box jumps to 30β (Iβll take that as a win)
Showed up and moved forward 30β
15
0
Erika Donaldson
17:30 scaled
65#barbell 50 dubs, 1 rope climb 3/4 legless and regular the rest of the way. Box jumps to 30" too scared to try higher. Bench accessory 85-100#
14
0
Heidi Jones
Two rope pulls after cap
55# FS, 20 cal ski, mix of 1/2 legless rc, rope pulls and pull-ups. Grippy! Practiced pullovers instead of box jumps - getting easier
13
1
you do those pull overs very well!!!!
Krystal Lowney
4 + 1 FS
80# FS, 50 DUs, 2 reg climbs. Seated jump to 25.69in (24in box + 25# plate)
14
1
π€©π
LAURIE MARTINEZ
Home WOD
75 fronts squats w/DBs, paired with various core moves then 30 min walk in the neighborhood :)
1
0
Liz LeFevre
Capped in 4th round of dubs. #95/min dubs/regular rope climbs
I jumped πββοΈ i think 26.5?
5
0
Mel Sanders
Teardrops on my gym floor
Walked by clock at 17:41 for last rope attempt(3 total attempts today) rest strict PU(g&b), 2 rd Du work--> 75 SU, #85fs | 1st time seated bj, worked up to 30" mental exercise
13
0
Natalie Blomquist
π§’ 4+6 front squats // 30β + #35
legless as high as possible, then normal rope climes
6
0
Pamela Gehl
18 minutes
Finished at buzzer. 55lb barbell, 1 regular rope climb attempt, 35 dubs first 2 rounds then 75 singles last 3-dubs sucked ass today. Benchpress 65lbs to 85lbs-super happy with that! 26" seated box jump.
15
0
Steven Leiterman
π§’ 4+11 dubs***
***10 Strict Pullups for Rope Climbs --- 45" seated box jump
13
0
Sylvia Christensen
36β / 3+6 cals
15 FS, 12 cal bike, 5 strict pull-ups. 2 miles before class
5
0
Theresa Rosenquist
Almost 5R (1RC sub short)
SO Scl'd AF!! #65 BS/150 SU (a few DU)/2x{FL +3-4 KTE+FL. DU practice v. S-BJ.
1
0