Metcon:
For time
15 Bar Muscle ups
15 Power Cleans 155/105lbs
Run 400m/Row 500m
12 Bar Muscle ups
12 Power Cleans 155/105lbs
Run 400m/Row 500m
9 Bar Muscle ups
9 Power Cleans 155/105lbs
Run 400m/Row 500m
6 Bar Muscle ups
6 Power Cleans 155/105lbs
Run 400m/Row 500m
3 Bar Muscle ups
3 Power Cleans 155/105lbs
Run 400m/Row 500m
-25 min cap
Accessory Work:
3 Rounds for quality
20ft handstand walk, turn around, and go 20ft back
3 Hips to Rings
-Focus on proper angle of the body with shoulders above rings, hips below shoulders, knees below hips
Mobility:
3 min trap smash per side
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David Rueckl
23:24
Scaled to band pull ups and push ups, 95# bar, and RX row.
Showed up and moved forward 30’
11
0
Donny Covaciu
Finished the last 500m after the cap
155lb PC, first 3rd of reps did BMU practice then switched to pull ups and push ups.
5
0
Erika Donaldson
8 cleans into the 9 round rx
36 BMU! The most I've ever done!
Messed around with the accessory stuff and added v ups
15
0
Joe Nygren
23:09
115 PC (meant to go 125…). Did around 10-12 successful Bmu, failed a bunch and used a band for some. Even did a Bmu once the workout was over for fun!😃
4
0
Justin Peterson
18:53 Row, reset every round as one should.
Unbroken muscle ups.
11
2
Megan Johnson
21:07, scaled AF
Subbed in ring rows and bench press for the BMU, hang dumbbell power cleans with 30# dumbbells. Darn wrist 🙃
2
0
Mel Sanders
cap mod, row 198/500 after 6's
row-run-run-row, BMU 24" box & #35 - failed #22 & 23 --> 30" box to keep moving
11
0
Pamela Gehl
280 cals in the round of 9
BMU from box, 85# cleans,
20 pullups and 60 V ups (to the best of my ability!)
12
0