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Wednesday, March 22, 2023

Colorado Ranger

Metcon:
For time
75 Double Unders
25 Wall Balls 20/14lbs
75 Double Unders
25 Alternating Dumbbell Snatches 50/35lbs
75 Double Unders
25 Ring Dips
75 Double Unders
25 Alternating Dumbbell Snatches
75 Double Unders
25 Wall Balls
75 Double Unders
25 min cap

Accessory Work:
Complete as many rounds as possible in 12 mins of
1 Legless Rope Climb 15ft
3 Power Cleans 0.75x bodyweight
5 Deadlifts 1.5x bodyweight

Mobility:
2 min calf/achilles smash per side

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Alex Ebert
18:34 scaled to 25 DU and bench dips (no rings)
4
0
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Barb :)
22:50
75 plate taps, 10# wb, 20# db, standing ring dips
2
0
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Bradley Boockmeier
17:52
8
0
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Carrie Schatzman
21:17 scaled; 2 min subs practice; 12#wb; 25#; green band low ring dips
1
0
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Celia Osorno
24?
Did everything except a full set of dubs for the first set (38?)
9
0
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Cody Stelmach
14:06 (ring muscle up to dips)
Every 3 min for 5 rounds: 21 cal bike + 21 toes to bar // Every 3 min for 5 rounds: 16 cal ski + 10-16 HSPU
15
0
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Devon Deda
20:22 Rx+
Did 3 extra WB
12
0
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Grace Adler
15:20
50 DU, 12# WB, 20# DB, push ups for ring dip.
8
0
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Ian Wilson
Fun with Friends
2
0
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Jacob Anason
11:51
High rings
4
0
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james macco
19:13.
Stupid dubs
10
0
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James Mueller
17:25 RX
10
0
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Jenna Decker
18:02
Hey Dreadlocks, let me kiss your lucky egg!
4
0
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Jenny Wesolowski
15:04
150 su per rd, blue band strict ring dips
7
0
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Jim Koehler
one pull up
2
0
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Jordan Teague
19:54
90 sec DU attempts, 14# WB, 30# DB, ring dips with green and red band. Managed to get 5 DUs in a row! 🎉
0
0
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Justin Bruehl
18:20 (70lb snatch/mu to dips)
Test 5 quarter finals: 11:00.... Holy pump
13
0
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Justin Peterson
10:57 everything unbroken
Ring muscle up to dips
6
0
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Liz LeFevre
Home WOD💪🏼💪🏼
Busy busy busy week💁‍♀️
4
0
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Maria Onaindia
14:05
40 DU and red band with dips, practiced more DU in remaining time🤷🏻‍♀️ T2B work after
12
0
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Michael Green
16:02
10
0
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Mike Cegelski
16:40
Accessory: JT's crazy strict press/push press overload
11
0
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Molly Leiterman
14:31
40 DUs, black thin band ring dips, weights Rx Row practice *note to do more dubs next time
10
0
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Pauly VanderKelen
Front Squat: 5@135, 4@185, 3@225, 2@275, singles @ 315, 335, and 355#, then 5X4 @ 275# every 2:15.
45 second Front Rack Walk-out @ 335# / Static Bar Hang for 45 seconds / 5x10 Standing Ab Roll-outs on a ~30 degree board alternating with 5x12 Wrist Curls with 25# dumbbells / 5x12 Calf Raise @ 185# alternating with 5x11 Shoulder Raise with 25# dumbbells.
0
0
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Theresa Rosenquist
T1= 18:38** T2 = 22:23***
**sub’d to 50 DU (R1&2 🚫), 10# WB >8’, 25# DBSn, seated Ring Dips (18:38), ***Added 6x15 UB DU (for all the 💩ones R1&R2 (22:23). #HolyHRBatman!! (161) Good WOD!! #StayCalm & #ChannelYourInnerSteveL&MikeC
6
0
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Tim Sanders
20:40 scaled
ring dip w/blue and black band. first two rds 60 du three rds 50 du last rd 75 du
5
0
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Tom Fameree
18:07
13
0
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