Skill/Strength:
Every 2 min for 5 Rounds
3 Position Squat Clean (HH,H,F)
-Set 1@73%, 2-3@78%, 4-5@78%+
Metcon:
2 Rounds
12 Pullups
12 GHD Situps
3 Deadlifts 315/225lbs
Rest 2 min
2 Rounds
8 Chest to Bar Pullups
12 GHD Situps
3 Deadlifts 315/225lbs
Rest 2 min
2 Rounds
6 Bar Muscle Ups
12 GHD Situps
3 Deadlifts 315/225lbs
-16 min cap
-Scale DL weight to 75%
Accessory Work:
7x150m Row Sprints
-Rest 1 min between rows
-This should be face melting pace each time, faster than your PR 500m pace
Mobility:
3 min hamstring smash per side
3 min lat smash per side
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Ashley Brocker
13:14
2:33, 2:21, 4:20 - first 6 bmu unbroken ever, 5 unbroken in second round
Rowing: 31/31/30/29/29/29/29 seconds
0
0
Brittany Reinke
15:44***
PU- green, C2B green+blue, biffed a box BMU so modified to RMU progression. DL 215#. 3 pos squat clean 55-95# focusing on squat range.
15
0
Carrie Schatzman
14:49 scaled; mix rr/pu; green band c2b; bird perch bmu; 1/2 SU/1/2 GHD; DL 175#
Cleans up to 120# ; accessory bicep/tricep work;
8
0
Celia Osorno
🎩
Almost slipped & died on last 6/6 BMU; one no rep on c2b; 195#; finished after cap
13
0
Chelsea Sherman
15:50 scaled
Banded C2B, 24” box BMUs, 180# DL. Row accessory at a decent, face-melting pace.
17
0
Daltyn LeClair
Banded C2B and BMU did 4 rounds at 295# then stopped , hands were ripping
SC up to #155
11
0
David Rueckl
15:00 scaled, green and thin blue band pull-ups, black band, Chest 2 bar Ring dips for muscle up. 225 dead lift RX GHD, RX Rest.
Clean complex 125-145. Showed up and moved forward.30’
17
0
Jenny Wesolowski
15:55 (BMU from box)
Deads higher than 75%, got pretty heavy, but happy I did 225. Haven’t done a deadlift max in years anyway. Cleans 100-115#
6
0
Jordan Teague
11:17, sc
Ring rows, jumping PUs, jumping C2B, RX the rest
SC complex to 130#
12
0
Kevin Hansen
DNF back got tight and I stopped
205-247 Cleans // Front Squat triples 225-295
11
0
Meghan Hersil
14:03 scaled ring rows sit ups, jumping chest to bar off box sit ups, ring row/push up sit ups. DL 105#
Clean complex at 55#, technique sucks work in progress
16
1
Technique is improving!
Mel Sanders
3 DL post cap sc
pu(black & b), C2B (g), BMU box & #35 | clean complex up to #95
17
0
Pamela Gehl
capped last round of last round
scaled, 165lb deadlift, C2B with green band, ring rows/pushups for Bar muscle ups. Cleans 85lbs-95lbs, Rowing accessory done.
17
0
Tricia Spencer
15:05
Ring rows, jumping PU and C2B from 20” box, DL 155#, strength complex 65-80#, most GHDs that I’ve done in a long time!
7
0