Skill/Strength:
Every 3 min for 5 rounds
Run 400m
Max Ring Muscle Ups
-no rest between rounds
-Scale RMU to Pullups+Pushups/Ring Dips
Strength:
Every 1:30 for 10 Rounds
Squat Clean 2×1 at 80% 1RM
Squat Clean 2×1 at 83% 1RM
Squat Clean 2×1 at 86% 1RM
Squat Clean 2×1 at 89% 1RM
Squat Clean 2×1 at 92% 1RM
Accessory Work:
5 rounds, 30 secs per station, for max reps
Dumbbell Bench Press, pick load
Seated Hammer Curl, pick load
Mobility:
3 min hamstring smash per side
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Autumn Jarvis
3-5 RMU progressions from floor. Runs consistent pace 1:40-1:45
Sq Cleans up to 120# failed 127#
13
0
Cass Baier
10 ring rows/ pushups each round// #80-#105 (melted in the heat)
11
2
Cody Stelmach
34 total (7/6/7/6/8) RMU // up to 250# clean, missed 262 🚩
Goal on muscle ups was to jump up and do them immediately after run unbroken sets
12
0
Danielle Stelmach
21 burpee pull-ups (4/4/4/3/6)
Squat Cleans: 115-140# (failed PR attempt at 150#)
7
0
David Rueckl
5 ring row/ push ups 4 rounds 10/10 last round
Clean squat to 150#
Showed up and moved forward 30’
15
0
Heidi Jones
Rowed and 5-8ring rows / push-ups each round
100-127# squat clean (New PR! 😁)
13
1
BOOM! Great job lady!
Ian Wilson
Fun with Friends!!
Ran as slow as possible and still had to do MUs. 255# Clean. Make today amazing!!!
17
0
Jenny Wesolowski
5-6 c2b and push-ups per round
Cleans up to 115#. Not my day. C2b weren’t stringing together as well as there were last time but still glad I showed up.
8
0
Meth odology
moved*
ran approx 1km. biked 2.4km. 6 to 10 ring rows and push ups. 235# true sc which has to be a sc pr
4
0
Pamela Gehl
10 pullups/pushups
Not fast-but consistent running.
Cleans 55lbs-90lbs, hang cleans-worked on form-thanks JB
16
0
Selena Cashman
:30 seconds left after each run. Mix of ring rows & dips
155#
Lucky the runs were first bc I came for the squat cleans! 😂
15
0
Theresa Rosenquist
EZ(!) Day (aka "Rest")
Walked 14,000-ish steps = 5.6 miles while. Coaching & watching y'all crush it today. 20 min=200 cal BikeErg (zone2) & shoulder PT. See y'all tomorrow!!
7
0
Travis Bittermann
22 RMU
Wanted to not fudge the runs so did 5 ea round besides 2 on rd 4 def could have. Cleans were difficult with high heart rate. But 225-255-275/295-305-315 no misses surprisingly.
12
1
#Solid! 👊👊👊