Skill/Strength:
EMOM 8, alternating between
5 Strict Chest to Bar Pullups
25 Single Under Crossovers
Metcon:
5 rounds for time of
6 Box Jump Overs 30/24”
12 Kettlebell Shoulder to Overheads 53/35lbs
18 GHD Sit ups
-Dual Kettlebells, Sub DB if needed
Accessory Work:
For time
15 Bench Press, 50% 1RM
12 Bench Press, 55% 1RM
9 Bench Press, 60% 1RM
7 Bench Press, 65% 1RM
5 Bench Press, 70% 1RM
3 Bench Press, 75% 1RM
-Rest 1 min after each set
Mobility:
3 min calf/achilles smash per side
You must login above to log your score
Cody Stelmach
7:56 // SCB + Cross ✅
Back squats 235x3 // Nordic hamstring curls, ring hamstring curls, Superman’s
12
0
james macco
13:38
C2B blew but got Crossovers figured out by the 3rd round. I'll take the win.
10
0
Jenna Decker
14:36 RX
Well let me just quote the late-great Colonel Sanders, who said..."I'm too drunk to taste this chicken.
0
0
Jordan Teague
14:13 mods
GHDs for 3 rds, sit ups for 2 rounds. 35# KB for 3 rounds, 30# DB for 2 rounds, step overs all rounds.
Wide black band, single under crossovers ✅ (yay something I'm good at)
Benched after with my peeps. Hit 120 for 2 reps
10
0
Kimb Davister
9:55 Rx super fun
Probably the only person who enjoys strict chest to bar pull ups 😅
7
0
Maria Onaindia
11:47 Rx
Struggled with those KBs!
Banded SC2B, will trade DUs for SU crossses
Accessories +lat/du work
14
0
Molly Leiterman
13:01 rx
Ring rows with feet on box bc ripped hand
Bench accessories to 85
12
0
Pauly VanderKelen
Front Squat: 5@135, 4@185, 3@225, 2@275, singles @ 315, and 335#, failed 360#, then 5X5 @ 275# every 2:30.
50 second Front Rack Walk-out @ 335# / Static Bar Hang for 50 seconds / 5x10 Standing Ab Roll-outs on a ~30 degree board alternating with 5x15 Wrist Curls with 25# dumbbells / 5x13 Calf Raise @ 185# alternating with 5x12 Shoulder Raise with 25# dumbbells / 30 rep Shoulder Press burn-out with 30# dumbbells.
0
0
Steven Leiterman
7:59
SC2B✅ SU Crossovers✅(ouch)
13
2
Theresa Rosenquist
11:00 scl’d
Sklwrk: BA-PU/chinup & a mess of SU-XO😆🤦🏻♀️.
Scl’d: 12” BJO, #26s KBs, GHSU ✅, pre: 125 cal C2bike & ROM!
10
0
Tim Sanders
14:40 scaled
15 ghd's. criss cross applesauce went well and green band sc2b pull ups. Xtra credit w/dusty
6
0