Skill/Strength:
Every 2 min for 5 Rounds
4 Overhead Squat at 75%
Metcon:
3 Rounds
6 Ring Muscle Ups
18 Alt. Pistol Squats
36 GHD Situps
-18 min cap
-Scale RMU to 6 Pulls+Pushes
Accessory Work:
3 Rounds
Bike 20/18 Cals
10 Sandbag Bear Hug Squats 150/100lbs
-Rest 2 minutes between rounds
Mobility:
3 min lat smash per side
3 min delt smash per side
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Alex Ebert
17:57. Scaled RMU mix of attempts, to strict pull up on rings/low ring dips
OHS at 175#. Set of 8 rd 4
7
0
Anna Ebert
65# OHS 11:05 METCON
Burpee pull-ups/ pistols to 20” box/ abmat sit-ups with 14# med ball.
6
0
Carrie Schatzman
14:?? ScLed; ring row/banded dips; foot tuck pistols; 1/2 ghd/1/2 amsu
OHS 105#
3
0
Danielle Stelmach
13:46 low ring progression, pistols to wall ball+45
OHS 65# (less than 75%…still felt bad)
5
2
Emma Mueller
12:05 scaled RMU to 6 pull ups/6 push ups
105# for strength//PRd (10#) OHS after class 155lb
6
0
James Mueller
OHS 165 METCON 15:27 scaled RMUs and Pistols.
did jumping RMUs only could do 2 dips with that. Just did a total of 6 turn overs. Pistols to box standing on 45 and 35 lb plate.
7
0
Jamie Neubauer
14:24 - 2 RMU per rd instead of 6; everything else rx
OHS @ 115# - - 1,000m bike erg, 1 min rest x 10rds
8
0
Jenny Wesolowski
15:47 give or take ( malfunction with clock) strict pull-ups/pushups
Pistols and ghd rx, but left leg lacked proper depth most of the time. OHS @80-85# (80,80,80,85,85) done without lifters
5
0
Megan Johnson
12:32 scaled. Ring rows+negative ring dips. Pistols to 20” box with 45+35# plates. Rds 1&3 GHD, rd 2 abmat sit-ups.
80# OHS
3
0
Pamela Gehl
15:59 scaled
ring rows and ring dips w/blue band
Pistols foot hooked behind ankle
OHS 55lbs
6
0
Steven Leiterman
Couples workout
3 rounds: 40 Alt ab mat situps, 10 HSPU, 10 ALRs, 25 Banded Tricep Pulldowns, 3 Rope Pulls, 10 KB dead lifts. ------ Then 4x5 bench press up to 236
6
0