Metcon:
4 Rounds
Run 200m
12 Pullups
Then Rest 2 min
3 Rounds
Run 400m
10 Chest to Bar Pullups
Then rest 1 min
2 Rounds
Run 800m
8 Bar Muscle Ups
30 min cap
Accessory Work:
Every 2 min for 4 Rounds
6 Bench Press at 65%
Mobility:
3 min calf/achilles smash per side
3 min lat smash per side
WOD
5:15AM-6:15AM
WOD
6:15AM-7:15AM
Open Gym
7:15AM-8:15AM
WOD
8:15AM-9:15AM
WOD
9:15AM-10:15AM
Open Gym
10:15AM-11:30AM
WOD
11:30AM-12:30PM
WOD
12:30PM-1:30PM
Open Gym
1:30PM-3:15PM
WOD
3:30PM-4:30PM
WOD
4:30PM-5:30PM
There are 11 past classes
WOD
5:30PM-6:30PM
WOD
6:30PM-7:30PM
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Andrew Schwoerer
35:20, starting my last run as the time cap ran out. Banded pullups and C2B. 24" box BMU
Bench press @ 165#
11
0
Cody Stelmach
Every 4 min x 5 rds - 100ft mixed grip kb lunges (53’s) // 25:43 rx (unbroken)
5:22/7:37/9:44 (huge win doing all gymnastics unbroken! 🤘🏼)
11
1
David Rueckl
35:17
Black band pull ups Black and green band chest to bar, box jumping muscle ups. Showed up and moved forward 30’
8
0
Justin Bruehl
25:38 "lieutenant Dan you ain't got no legs" 🤕🥵
Bench: 10x185/10x205/7x225
10
1
Krystal Lowney
33:30
PUs, then PU/C2B combo, then box BMU
*Pros for today: Cody was in class so I didn’t have to do the workout alone. I like running and it’s a nice day.☀️
*Cons: Cody is really fast so I was basically alone. I got attacked by an angry goose TWICE on my last run. Literally wings flapping on my shoulder😳
12
0
Liz LeFevre
Capped in first 800m run
Yesterday’s snatches -#110….. lil more up my alley. F running..
8
0
Mel Sanders
DNF sc
RR/PU(b)/C2B(b&p) - last round got to ~ 200m @ cap, ran back & did 8 c2b to finish
10
0
Pamela Gehl
Capped-got through Chest to bar section
Kipping pullups 1st 4 rounds, strict pullups for next 3 rounds (jump with a negative).
Benchpress accessory 65lbs
11
0