Whiteboard Search
Friday, November 11, 2022

Thunderbird

😍
Sylvia Christensen 3:42PM on Nov 6, 2022
I take this back
Sylvia Christensen 10:59AM on Nov 11, 2022
Can I scale the handstand walks to juts footstand walks?
Bradley Boockmeier 12:09PM on Nov 8, 2022
750m footstand walks for you!
Sylvia Christensen 8:43PM on Nov 8, 2022

Skill/Strength:
EMOM 10
14 Wallballs 20/14lbs
-Scale to 12, 10 or 8 reps if needed

Metcon:
4 rounds
Handstand Walk 40ft
4 Bar Muscle ups
Handstand Walk 40ft
8 Power Clean & Jerks 165/115lbs
16 min cap

Accessory Work:
3 rounds for quality of
10 L/10 R Kettlebell Goblet Bulgarian Split Squats, pick load
Single Leg Wall Sit, L 45 secs/R 45 secs
20 L/20 R Single Leg Banded Quad Extensions

Mobility:
3 position banded shoulder smash
3 min trap smash per side

You must login above to log your score

Brandon Larsen
13:15
1
0
Cancel
Chelsea Sherman
3+ 21 weight shifts
Mods- WW, BMU from 24” box, weight shifts, 75# C&J . Wall balls- 12x5, 2x13, 3x14. Participated today, not my greatest effort.
14
0
Cancel
Cody Stelmach
15:15 💪// Happy Veterans Day! Thank you 🇺🇸
150 wall balls (14 for the first 9, 24 to finish)
16
2
14x9 1x24
Sam Carter
Cody Stelmach
Cancel
Danielle Sherman
Fitness Friday
sPU instead of bar MU | WW and walk to walls | Got through 3 rounds + sPU..... at least the wallballs were fun :)
14
0
Cancel
Eric Hansen
2 + 4 burpee c2b
4 mod ww/4 burpee c2b/4 mod ww/135#c&j…wallballs 10x5/12x2/14x3 @ 20#
17
0
Cancel
Ian Wilson
Rough week, but loved all the workouts!
Enjoy your weekend. Happy Veteran's Day to all who served!!
13
1
Mike Taylor
Cancel
james macco
3 + 10’ HW. 135# and a mix of mods
2
0
Cancel
James Mueller
RX wall balls / WOD 15:09 scaled walls to wall. single BMUs
9
0
Cancel
Jenna Decker
15:47
Scaling appropriately: 60% of the time, it works every time. #85lb c&j, BMU from box, wall walks & handstand holds. Ass to grass wall balls @ #14
11
0
Cancel
Jennifer Gleason
13:45. Solid mods. Broke a sweat.
All the balls- 10# hit a few at parallel!
9
0
Cancel
Jim Koehler
15:57. 115#, box bmu, HS holds and wall walks
10 rds of 10 wall balls
10
0
Cancel
Justin Peterson
13:36
11
0
Cancel
Liz LeCaptain
14:56
20ft HSW / 4 strict PU / 16 GHD instead of PC&J
17
2
Love that you totally modified everything 😂
Toni Wilson
So you basically did your own workout.
james macco
Cancel
Maria Onaindia
14:30
Burpee pull-ups (some c2b), wall walks/weight shifts (alternated), 85# bar WBs 10/12/14 for the other 8 rounds Accessories (only 20s on the wall sits-those are tough)
15
0
Cancel
Mel Sanders
15:40sc
shifts/HSH | burpee PU | PC&J 65# | WB 5x11, 4x12, 1x14
15
0
Cancel
Mike Taylor
14:15 with 40 sec handstand holds
151 wall balls 🏆
13
1
Cody Stelmach
Cancel
Ryan Froelich
Finished at cap (115)
WB (10x4, 12x4, 14x2)
15
0
Cancel
Sam Carter
2+4 BMU RX
Finished 3rd round after cap. Just happy to be moving right now.
17
0
Cancel
Sean Manion
3 rds
10/10 rds wb rx
12
0
Cancel
Steve Kaster
10 x 14 wall balls / 13:00 modified
16
1
Happy Veterans Day!
Jim Koehler
Cancel
Sylvia Christensen
Finished 3 rounds way after cap
16 lbs ball walls
9
0
Cancel
Theresa Rosenquist
Almost(🧲💣) 3/8 final PClns***
Yowza! Sub’d: pushup & shldr tap combo}x4 -> BA-S-Pullup&pushup combo -> #75 PClns. WBs @ 10x#10.
10
0
Cancel
Tim S.
thanks Vets
scaled cap at 3bjbmu in 4th rd...4ww 4bjbmu 40ish sec hsh. finished out well after the cap. did the wb as prescribed
15
0
Cancel
Tom Fameree
3 rds
WW/135#
14
0
Cancel
Toni Wilson
15:51 scaled
Rx pc&j, walk to the wall practice, jumping bmu, 14 wb all 10 minutes
15
0
Cancel
Yvonne Otero
12:14, scaled
15
0
Cancel