Metcon:
4 Rounds
100 Unbroken Double Unders (5 Burpee penalty for each trip, scale total number or do single unders so you don’t murder someone)
3 Deadlift @85%
15 Chest to Bar Pullups
30 GHD Situps
Accessory Work:
10 min EMOM
Odd: 12/9 Cal Ski Erg
Even: 10** Strict Handstand Pushups
**Make sure the SHSPU are unbroken and a set you can consistently hit each round, so if you can’t hit big sets scale the number down appropriately
Mobility:
3 min forearm smash each
2-3 min smash traps/midback
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Dana Anason
19:54
25 doubles then 25 singles (not unbroken)
155# DL
500m row
Cardio/move day
14
0
Jenny Wesolowski
29:21
Went to 30 du each round with a few su in between (only counted du). Did burpee penalties every time I tripped. Old green band c2b, amsu w 14# ball only on last round. 210# deads
11
0
Jordan Teague
29:599999 scaled
SU's 50 unbroken, 5 burpees
Jumping from a box chest to bars, mix of GHD and Ab-mat situps, 215# DL
0
0
Kevin Hansen
27:14 (385# x 3r and 365# last round)
Fell apart in the dead’s :-/ // worked up to 2 rep FS @305#
15
0
LAURIE MARTINEZ
23:43
SUs - unbroken each round, patting myself on the back! DL @ 120#, green & blk bands for C2B, GHDs & sit-ups mix. Super fun and much needed! 😁
11
0
Mike Cegelski
15/30 GHDs
355# DL. PT: Fast Twitch Muscle work, HSW, DB C&J & Burpee Box Overs.
10
0
Theresa Rosenquist
25:01**
DU ->200 SU (2manyBurpees!),#175 DL, 20 RR & variety GHSU&AMSU.🤕😴
11
0
Tim S.
prenger wod, 28 give er take
12min max trainer followed by 2rds 1000m row and 25ghd. alt w/wife. steve prenger was my Vietnam vet neighbor. RIP
11
0
Toni Wilson
31 something
First 100 ub, rd 2-4 one trip did not start over to get to 100, squat clean at 130# for dl, ring rows last round ripped
8
0
Tricia Spencer
24:20
185#DL, 100 singles, did 200 unbroken in 4th round, C2B: some w black band and some jumping, half GHDs and half SU with 12# Ball
3
0