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.
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Comments

Aileen Mondo

Aileen Mondo 2 weeks ago / Reply

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

Larry Hinkin

Larry Hinkin 2 weeks ago / Reply

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

Jose Castillo

Jose Castillo 2 weeks ago / Reply

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

James Tapia

James Tapia 2 weeks ago / Reply

3/11/2019 - MetCon: 10:15
Notes: Rx’d

Ryan Mays

Ryan Mays 2 weeks 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 2 weeks 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 2 weeks ago / Reply

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

Bre Stafford

Bre Stafford 2 weeks ago / Reply

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

Sean Campbell

Sean Campbell 2 weeks ago / Reply

3/11/2019 - MetCon: 18:00

Lara Clark

Lara Clark 2 weeks ago / Reply

3/11/2019 - MetCon: 13:35

Andrea Tapia

Andrea Tapia 2 weeks ago / Reply

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

Melissa Simpleman

Melissa Simpleman 2 weeks ago / Reply

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

Collin Cantrell 2 weeks ago / Reply

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

Ryan Jeziorski 2 weeks ago / Reply

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

Heather Avery

Heather Avery 2 weeks ago / Reply

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

Scott Sappenfield

Scott Sappenfield 2 weeks ago / Reply

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

Andrew Calvo

Andrew Calvo 2 weeks ago / Reply

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

Megan White

Megan White 2 weeks ago / Reply

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

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