Skill/Strength:
50/40 Cal Bike at moderate pace, not for time
Metcon:
For time
15 Ring Muscle ups
12 Front Squats 225/155lbs
9 Shuttle Runs (25ft down and back=1)
6 Clean & Jerks 225/155lbs
3/2 Legless Rope Climbs
6 Clean & Jerks 225/155lbs
9 Shuttle Runs
12 Front Squats 225/155lbs
15 Ring Muscle ups
25 min cap
-Scale RMU to Pulls+Pushes
-Scale barbell weight to 75% Clean and Jerk max
-Scale LRC to Regular Rope Climbs or 6/4 Rope Pulls
Accessory Work:
3 Rounds for quality
5 Slow Lat Pushaways
5 Slow Glute Ham Raises
Mobility:
3 min lat smash per side
3 min quad smash per side
3 min trap smash per side
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Autumn Jarvis
Redo of 24.3 : 77 reps RX (thanks Slyvia for the help!)
13
3
David Rueckl
13:58
Ring row/push ups, rope pulls, 100# bar
Showed up and moved forward 30’
14
0
Erika Donaldson
13:48 scaled af
85#barbell, low ring progressions, 1 legless rope climb
Didn't finish the bike in Mike's cap 38 cal
Accessory glute ham raises
Practice on ring muscle ups
Ab rollouts
11
0
Maria Onaindia
24.3: 107 (8:56 tiebreak)
Got in at 11 last night just in time to do this-commin’ for that BMU (next time). Thanks Mike, Kaylee, and Steve for getting me through it!
12
0
Megan Johnson
11:34, scaled.
Ring rows + dips, 85# barbell movements, rope pulls. 4:31 on the not for time 40 cal bike. And actually did the accessory work today! 🎉
3
0
Michael Schaut
14:58 - Scaled
Ring Row/Push-up, 95# bar (wrist didn’t like the front squat hold…), rope pulls
6
0
Pamela Gehl
14:48
ring rows and ring dips, barbell 65#, 1 regular rope climb. Bike: 4:45
12
0
Sylvia Christensen
3 BMU 🤣
BMU instead of RMU. 145#. Just kinda chilled
7
1
*only 145#
someday I'll be as strong as Sylvia!
Theresa Rosenquist
15:30**
**Super Scl'd AF!! RR+Push ⬆️= RMU/KB FS/👵🏼🏃/Tangled up in Rope 💩/KB Cln&Jk (#26s). 80 cals on BikeErg. Post: Dbl DragRope Annie (10:52). 1 Rep (Scl'd) of 24.3: #35 SA Thruster😵💫 #BetterThanZero.
10
0