Mobility:
3 Position Banded Shoulder Stretch
1 min Squat Pry
Metcon:
35 min AMRAP
400m Run
1 Ring Muscle Up (scale to strict pullup+ring dip)
1 Squat Clean 255/155lbs (75%)
-Add 1 Ring Muscle Up per round
-Add 5lbs to your clean each round if your max is around 100lbs, 10lbs if your max is closer to 200lbs, 15lbs if your max is closer to 300lbs
Accessory Work:
EMOM 7
50ft Torque Sled Push LVL 2
5 Burpees
-Increase Burpees by 1 rep each round
-Turn Torque Sled around each round
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Cody Stelmach
7rds
RMU all unbroken // Cleans: 185, 195, 205, 215, 225, 235, 240 ✅
11
2
Jacob Anason
6 + 7 RMU
205 —> 255, failed 260 in round 7. All RMU unbroken. Subbed bike for run 🌪
5
0
Jamie Burbey
Twas a good day for fitness things!
Failed cleans in round 7, finished with 400m run. Squats cleans @205, 215, 225, 235, 245, 255, 👎👎🏃. Ring muscle ups unbroken until round 6
6
0
Jenny Wesolowski
9 rounds. Green band strict pu, red band dips.
Up to 105#. Felt shoulder twinge putting weight down so stayed at 105 for 3 rounds. Never did 100 lb before so I know it’s a pr! 4 sets db shoulder press.
9
0
LAURIE MARTINEZ
6+400m run and 4 banded strict PUs
I may have walked with a mall-walker a time or 2 😁
14
0
Liz LeCaptain
6 + 1 ring muscle up
Started at 135 (67%) and added 10# each time ending with 185#
17
0
Megan Vogel
6 + 1/7 MU. Tore so did clean and rode bike remaining 2 min
Ran first 400 then switched to the bike. #HotMessAtTheMoment 145-180# clean.
10
0
Pauly VanderKelen
Front Squat: 5@135, 4@165, 3@185, 2@205, singles @ 225,255,275,295,305#
5x5 Front Squat @ 225# / EMOM10: 9 T2B for 90 total / 10 Cable Oblique Twist on both sides @ 50,60, & 70# / Sauna & Vibe Plate!
0
0
Sylvia Christensen
Mobility RX
6.37 miles. WOD complete 6 rounds + failed attempt at 160. My legs are ded
15
0
Theresa Rosenquist
💦🥵6R + 1200 AB🥵💦
Mods: 1200m AB - Ring Thing MUs - #35s KB Clns (added reps ea round). Not gonna lie, felt a lil’ 🤢. Mega ROM post!
12
0
Tom Fameree
6 + 7 ring mu’s
185/195/205/215/225/235/got under 245, but couldn’t get out of the hole.
15
0
Toni Wilson
Almost 7
Failed clean at 155# 2x, would have been a pr, chin ups and pull ups, banded dips, clean 115#-150#
16
0