Skill/Strength:
Every 2 min for 5 Rounds
5 Deadlifts + 3 Power Cleans + 5 Deadlifts
-Must be done unbroken as a complex
-Add load each round
Metcon:
10 min Ladder
1 Shuttle Run (25ft down and back=1)
1 Strict Handstand Pushup
-Add 1 rep to each each round
Accessory Work:
For time
In 3 mins do:
Run 200m
16 Alternating Dumbbell Snatches 70/50 lbs
max reps in remaining time Chest-to-bar Pull-ups
-Rest 1 min and repeat until you reach 75 Chest-to-bar Pull-up reps.
Mobility:
2 min hamstring smash, per side
2 min lacrosse ball lat smash, per side
3 position banded shoulder stretch, per side
You must login above to log your score
Cody Stelmach
Anderson Front Squats 4x1-1-1-1-1 @65kg + max vertical
Accessory work: Goblet split squats, supinated grip pull-ups, banded leg extensions, Nordic hamstring curls, Chinese planks
12
0
james macco
1 of 7 hspu* scaled
barbell work with the inimitable Grant Soletski! 115/125/135/145/155
13
0
Jenny Wesolowski
5 out of 9 hspu (8 + 5 hspu)
Strict hspu on 45# plate plus ab mat. Complex@ 65, 80, 90, 100, 105# (failed last pc of last round because of bad form)
10
0
Krystal Lowney
Should’ve read it better🤦🏼♀️
I only added 1 rep to the HSPU, but did one shuttle each time which was actually just 12 seconds on the air runner. 5/10 SHSPU (abmat w/ 15# plate. Complex was fun! 65#~105#
8
0
Maria Onaindia
9 + 1 shuttle
Abmat+45lb plate BUT head touched for the first time
Complex up to #115
15
1
👊
Molly Leiterman
9 scaled
PU off box on feet (first time not on knees!)
#75-85-95-105-115 complex
14
1
👊
Pauly VanderKelen
HBBS: 5@135#, 4@225#, 3@275#, 2@315#, singles @ 345# & 365#, then 6x2 @ 355# every 1:45
5x10 Ab Roll-outs wearing a 50# weight vest and kneeling on (2) 55s, (1) 45, and an AbMat / 5x12 Calf Raises with a 155# barbell alternating with 5x10 Shoulder Fly with 25# dumbbells.
0
0
Rick Froming
1 + 2 shuttles RX
UBHSPU. Complex to 252lbs
5
2