3 min bike/row/erg
10 squat to stands
10 thoracic high 5s
10 pvc passthroughs in bottom of squat
10 deep lunge to hamstring stretch, each side
10 fire hydrant circles, each side
10 Cossak squats
Duck walk
25 banded pull aparts
25 banded lat pull downs
3/11/2019 - MetCon

Score Type:: Total Time

5 rounds for time of:
21 back squats
1 legless rope climb, 15 ft.

Men: 135 lb.
Women: 95 lb.
Login to submit your score

Login


Comments

Aileen Mondo

Aileen Mondo 9 months, 1 week ago / Reply

3/11/2019 - MetCon: 11:36
Notes: 75 lbs

Larry Hinkin

Larry Hinkin 9 months, 1 week ago / Reply

3/11/2019 - MetCon: 11:44
Notes: 115# Standing pulls

Jose Castillo

Jose Castillo 9 months, 1 week ago / Reply

3/11/2019 - MetCon: 11:27
Notes: 15 reps @95 sit to stand rope

James Tapia

James Tapia 9 months, 1 week ago / Reply

3/11/2019 - MetCon: 10:15
Notes: Rx’d

Ryan Mays

Ryan Mays 9 months, 1 week ago / Reply

3/11/2019 - MetCon: 11:42
Notes: 21; 21; 14/7; 14/7; 7/7/7 standing legless rope climbs

Brian Fitzpatrick

Brian Fitzpatrick 9 months, 1 week ago / Reply

3/11/2019 - MetCon: 13:53
Notes: 115# back squats, legless rope climbs - made it 3 or 4 pulls for four rounds and made it one full legless to the top on the last time!!

Samantha Bowers 9 months, 1 week ago / Reply

3/11/2019 - MetCon: 12:01
Notes: #55 squat to bench, seated/standing rope modifications

Bre Stafford

Bre Stafford 9 months, 1 week ago / Reply

3/11/2019 - MetCon: 17:23
Notes: 95# 2 legless rope pulls 4 straight leg rope pulls

Sean Campbell

Sean Campbell 9 months, 1 week ago / Reply

3/11/2019 - MetCon: 18:00

Lara Clark

Lara Clark 9 months, 1 week ago / Reply

3/11/2019 - MetCon: 13:35

Andrea Tapia

Andrea Tapia 9 months, 1 week ago / Reply

3/11/2019 - MetCon: 17:14
Notes: #75, various rope progressions - actually made progress up the rope today! :-)

Melissa Simpleman

Melissa Simpleman 9 months, 1 week ago / Reply

3/11/2019 - MetCon: 13:23
Notes: 85* rope climbs-standing and sitting mod

Colin Cantrell 9 months, 1 week ago / Reply

3/11/2019 - MetCon: 13:58
Notes: 95#

Ryan Jeziorski 9 months, 1 week ago / Reply

3/11/2019 - MetCon: 11:09
Notes: 95#, 6 reps seated rope straight leg

Heather Avery

Heather Avery 9 months, 1 week ago / Reply

3/11/2019 - MetCon: 9:02
Notes: 85#, 4 legless pulls, legs straight

Scott Sappenfield

Scott Sappenfield 9 months, 1 week ago / Reply

3/11/2019 - MetCon: 13:41
Notes: 115 and floor to lift on ropes

Andrew Calvo

Andrew Calvo 9 months, 1 week ago / Reply

3/11/2019 - MetCon: 12:31
Notes: 115# BS w/ legless rope climbs

Megan White

Megan White 9 months, 1 week ago / Reply

3/11/2019 - MetCon: 11:59
Notes: 85#,legless prog x 5/rd

Login Required

Please login to your account to provide a comment. You will be redirect back to this page upon your successful login.