1.) 3 Power Clean every 2:30 minutes for 5 rounds establishing a 3RM
Then
2:30 minute AMRAP @ approx 90% of established 3RM
Repeat the same rep scheme as above for numbers 2-5 with rest periods no longer than 3 minutes between sets
*2.) Clean Pull
*3.) Clean Deadlift
*4.) RDL
*5.) Bent Over Row
1.) MX9
5-4-3-2-1-2-3-4-5
Hang Squat Snatch 115/85
Ring Muscle Ups
*2.) 3 rounds
10 Scap Pullups
5 L Sit Strict Pullups
*3.) 10x100m Sprint Row Intervals – Rest 30 Sec between sets
Then
2:30 minute AMRAP @ approx 90% of established 3RM
Repeat the same rep scheme as above for numbers 2-5 with rest periods no longer than 3 minutes between sets
*2.) Clean Pull
*3.) Clean Deadlift
*4.) RDL
*5.) Bent Over Row
1.) MX9
5-4-3-2-1-2-3-4-5
Hang Squat Snatch 115/85
Ring Muscle Ups
*2.) 3 rounds
10 Scap Pullups
5 L Sit Strict Pullups
*3.) 10x100m Sprint Row Intervals – Rest 30 Sec between sets
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Amanda Zeamer
11:45 65#
Branded strict pull ups, red band dips, 120# clean then to 105 for 13
6
0
Bradley Boockmeier
15:47 - GREAT MU work for me today!
Body wasn’t feeling the 3RM today. Hit one at 295# but couldn’t get another. 12 @ 265#
11
0
Christopher Adam
Not sure my time; up to 275#power clean; 6@255
10 scap pull-ups/5 l-sit pull-ups
5
0
Cody Stelmach
Not sure, under 8:30 min RX
Do open gym lifts even count? Lol 245# for 3 (PR)
2
1
No they do not
Grace Adler
9:22
Hsnatch @ 55# (65# on the first 5-form was 💩). Strict pull up and strict ring dip for each MU. PC ^120#. 12@110#.
7
0
Jacob Minzlaff
165# pc
Made it through 6 rounds of mx9 45# hss w/band pull ups and ring dips. Very humbling day
9
0
james macco
16:26* sub MUP's with pull-ups and ring dips
80kg PC / then 12 @ 72kg. EC of GHD's and T2B.
8
0
Jason Haw
10:31, modified for squat clean at 65#, pu from knees, and ring rows. 155# PC PR! Ding ding!
2
0
Jim Koehler
11:00. 95# and banded dips and strict pull ups
215# power cleans for 3. 10 at 200#
2
0
Lauren Kalil
11:29 (hips to rings/strict dips)
PC up to 150#, BMU work, scap pull-ups/L-sit strict pull-ups, barbell complex
8
0
Megan Vogel
✅
Spent a ton of time working on MU form. Got a bunch and they felt so much bettter! PC ^ 185#, scap PU/strict PU
9
0
Pauly VanderKelen
8:51
All Hang Snatches UB / All MUs UB except for 3-1-1 on my last set of 5 / Power clean triples up to 111kg / "Dork" from yesterday complete in 20:52
0
0
Shannon VanPay
✅ MU progressions, hang squat snatch 75# (should do 85# next time)
PC ^ 145#
0
0
Sylvia Christensen
MU attempts.. ✅
^175 cleans (jk I lied bc I failed the last attempt) 6@165. 5x3 BS ^200
3
0
Theresa Rosenquist
13:22****
10×{10 SA KB DL (#70)/10 GHSU (=); 5×{5 SA KB Squats: #30/35/40/40/40 -> 30 @#30.
2
0
Timm Uhlmann
time cap, at least one MU each round before transitioning to rig scaling
PC to 175, then ended up doing squat clean to 190. 3 rounds of 10 t2b strict/kipping, 5x3 BS to 215 like the wod. did EC 6 twice
1
0