Skill/Strength:
EMOM 8
1 Deadlift @85%
Metcon:
20-16-12-8-4
Handstand Push Ups
-1 Legless Rope Climb (15ft) between each round
Accessory Work:
Row 2000m
-Every 2 minutes get off the rower and do 10 Alt. DB Hang Power Clean and Jerks 50/35lbs
Mobility:
Lacrosse ball smash Upper Traps – 2 min each side
3 pos. Banded shoulder stretch – 1 min each
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Alex Ebert
12/12 + 1 legless climb at cap. Small ab mat
Finished the rest with a big ab mat and legless climbs DL 305#
8
0
Jenny Wesolowski
12:34
Started w 10# plate and ab mat, but most with 45# plate and ab mat. Rope climbs with legs (still can’t pinch effectively though) to 12 ft (last one less). 210# deads. Back Squats: 6, 5, 4, 3 @ 70, 75, 80, 85% (120, 127, 135, 145#). Accessory scaled to 10 minutes running clock. Just over 1400 m and 4 rounds of db hcj 30#
7
0
LAURIE MARTINEZ
11:55
HPUs on box/knees, Rope Pulls except last one was Rope Climb using legs up to 12 ft. 125# DL
8
0
Mike Cegelski
9:40
Legless until scared. 360# DL. PT: High Hang Cleans & Banded BMU stuff.
7
0
Pauly VanderKelen
2 minute Echo Bike WU
HBBS: 10 reps @ 135,185,235, and 3x10 @ 275# / 5x10 Ab Roll-outs wearing a 35# weight vest and kneeling on (2) 55s, (1) 45, and an AbMat / 5x12 Calf Raises wearing the weight vest and holding onto (2) 30# dumbbells / 5x10 BOBBR @ 155# / 5x10 BO dumbbell Flys / 3x12 Lateral Flys.
1
0
Sarah Anderson
10:15, rx HSPU & regular rope climbs
Did 1 Legless rope climb up to the first tape line on the far rope, much too treacherous after that 🤣 230# DL
5
0
