Skill/Strength:
Every 3 min for 5 Rounds
12 GHD Sit ups
3 Power Cleans
-Start at 70% and add load each round
-Play around with going unbroken and singles
Metcon:
30/25 Cal Echo Bike
20 Handstand Pushups
25/21 Cal Echo Bike
15 Deficit Handstand Pushups 3/2”
20/17 Cal Echo Bike
10 Strict Handstand Pushups
-12 min cap
Mandatory Mobility:
3 min trap smash per side
3 min tricep smash per side
Optional Additional/Alternative Work:
EMOM 10
1 Pause Bench Press at 65%
-Pause for 5 seconds on chest
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Adam Davenport
10:57
20 to 1 about mat, 15 flat, 10 strict to plate+ ab mat
225, 245, 265, 275, 295 cleans all unbroken
38
0
Autumn Jarvis
Capped 7/17 Cals first set HSPU RX, 2nd set 10# plates on top of 35#plates and ab mat
GHDs ✅ cleans up to 115#
15
0
Cody Stelmach
What did the mayo say to the refrigerator?
13
4
Close the door, I’m dressing!
Is that what you said to Danica Patrick when she walked in on you?
🤣🤣🤣
David Rueckl
12:44 scaled HSPU off box.
RX GHD cleans to 165#
Showed up and moved forward 30’
16
0
Emily Rowland
11:28 [Bike Cal RX & 20 ring push ups per round)
Cleans 125->140 & 6 GHD per round
15
0
james macco
11:30* ass bike and wall balls. 32/27/22 cals 25/20/15 WB’s
Cleans: 145/160/175/185/195 forc2 reps
1
0
Jamie Neubauer
11:36
RX up until shspu - failed 1st rx shspu so switched to abmat. PC up to 135. First time doing rx kipping hspu AND deficit hspu since surgery 🙌
11
0
JORDAN MAGGLE
WOD @Camelback CF (Scottsdale AZ)
SOS - heavy power cleans 85-90%. 10# PR @245 METCON: 3+26 - 12 hang power clean and jerks 135, 12 deadlifts 135 16 cal bike
4
0
Liz LeFevre
11:30- push -ups/pike HSPU off box/ HSPU w ab mat & #25 plate
Cleans -#140 all rnds TNG. GHD’s ✅
10
0
Pamela Gehl
Last 17 cal on bike done at cap
finished the last 10 after cap
pushups/off box knees/box deficit
Cleans 75lbs-95lbs
15
0
Schwetty Sanders
11;:59*
hspu off box. cleans got me winded. then again so does bending over.
7
0
Sylvia Christensen
10:58
135/145/155/165/170 cleans. 15 t2B instead of GHDS unbroken t2B, very broken cleans 🤪 . 2 mile run. 3 sets 8 glute bridges + 50ft DB walking lunge 50#
13
0
Theresa Rosenquist
🥵CF Amis🥵
Scl’d It!! E2M x8: 100m Run(250m bike) & 5 Cln&Jk (135/95…#65x7,no Jk) HR 999,999. Str/Skl: 2PClns +1 Jk: #80 & #25 DB Jk.
12
0