Wednesday, July 15, 2026
Kappa
Are shin splints an injury?
Skill/Strength:
Every 1:15 for 12 Rounds
1 Squat Snatch
3 Rounds at 78%, 3 at 81%, 3 at 84%, 3 at 87%
Metcon:
8 min on the clock
40/32 Cal Echo Bike
40 Box Step Overs 24/20”
40 Alt. Pistol Squats
-Max Double Unders with remaining time
-Move on to DU no matter where you’re at at the 7 min mark
-No scaling DU to something else unless you have an injury. News flash: “not feeling like doing DU” isn’t an injury.
Mandatory Mobility:
3 min calf smash per side
3 min quad smash per side
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Cody Stelmach
What do you call an average potato?
Strict hspu work: Every 1:30 x9 rds - 3-5 strict hspu -ab mat and recovery bike remainder of them // weighted strict pull-ups // did snatches yesterday
14
2
David Rueckl
Finished Scaled pistols to box, 11 DU
Squat cleans to 150#
Showed up and moved forward 30’
18
0
Emily Rowland
13 echo bike calories (sub for DU): pistols leg wrap
85/90/95/100 snatches
16
0
Jamie Neubauer
58 dubs rx
Finished pistols at 6:26 and then I forgot how to do DUBS . Squat snatch up to 85#. Post surgery PR
20
0
Jenny Wesolowski
43 du (doing a du in between only counted du). Pistols to box while standing on plate
Ended pistols at 6:52. Squat snatches 75-85# Stayed at 85# last 6 rds. I would do a ps then oh squat it. Practiced squatting fast no matter where bar is. 11th rd lost it and last rd successful! Did a real squat snatch with no pauses in the middle 🎉🎉 thanks to Justin
34
0
JORDAN MAGGLE
26 DU
Just sent it on the bike cause of Cody - 40 cals in 33 seconds. Followed by instant regret on step ups. Modded pistols
16
1
Justin Peterson
236 unbroken. [Finished bike at 2:05, steps at 3:55, pistols at 5:29]
195/202/210/217. Felt absolutely angelic 🤩👼🪽
18
1
Kimb Davister
80 Rx cuz BITCHES BE TRIPPIN!; finished pistols with 18 second left
Failed all 3 snatches at 130 and then did one after to end on a positive note because I knew I could
38
0
Matt Buch
Finished pistols at 6:32 then practiced dubs for the remainder
Snatches to 145, heels elevated for pistols
17
0
Pamela Gehl
only took an hour to log in this a.m.!
10 scaled pistols then 30 dubs
squat snatches-35-45lb
40
0
Pauly VanderKelen
Straight-Leg DL: 10 reps @ 155,205,235, & 255#
3x10 Overhead Tricep Extension with a 105# barbell alternating with 4x15 Lying Leg Circles wearing an empty Tri-Flexor on each foot and 3x10 Seated Arm Curl with 35# dumbbells / 3x12 Tricep Rope Pushdown @ 65# alternating with 2x12 Reverse Curl & 1x12 Hammer Curl with 35# dumbbells.
0
0
Theresa Rosenquist
26/40 pistols &10 DU**
**Scl’d AF!! Bike ✅(56-54 rpm, 4 me, that’s good), 16” BSO (still 🍼my hip), & 14” box 🔫 (🍼hip!), -> LOTS of missed DUBz & tangled JR. 🙄🤦🏻♀️🫠
PClns:90-100 (f 10th).
34
0