Skill/Strength:
15 min to establish session 1RM Clean and Jerk
Metcon:
For time
6/4 Muscle ups
Handstand Walk 50ft
36 Alternating Pistols
Handstand Walk 50ft
6/4 Muscle ups
Handstand Walk 50ft
45 Alternating Pistols
Handstand Walk 50ft
6/4 Muscle ups
Handstand Walk 50ft
54 Alternating Pistols
18 min cap
-Scale MU to 6/4 Push/Pulls
-Scale HSW to 2 Around the Worlds on the box
Accessory Work:
Every 1:30 for 6 Rounds
1 Deadlift+1 Squat Clean+1 Hang Squat Clean+1 Split Jerk @82% of C&J from skill work
Mobility:
3 min trap smash per side
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Ben Catalano
11:25 scaled (heavily)
205 new PR for C&J
Scaling - 4 Push/Pull
Around the world for HSW
Air squats for last 2 sets of pistols
1
0
Breanna Zold
Up to 140# for complex
46/54 pistols and all of the mods and lots of complaining
8
0
Carrie Schatzman
135 C&J (PR)
3/4’s of last HSW; Burpee Pull ups/HSW/Pistols w/foot behind;
17
1
💥💣💥
Celia Osorno
16:38*
Ring dips, banded last round
Very sloppy HSW thankful to have working arms after Friday
C&J was feeling strong then I hit myself in the face 🤦🏽♀️
13
0
Cody Stelmach
31/54 pistols
235 CJ, hit 245 clean, but missed jerk (would have been a pr) // RMU unbroken which was neat // 3 sets: 4 min EMOM: Min 1: 40 sec echo bike then Min 2: 40 sec Alt db snatch (60#)
16
0
David Rueckl
Finished.
Scaled ring, rows push-ups, box walks, and modified pistols. OK there’s absolutely nothing on that board. I could do the way it was drawn up. But I showed up and worked hard, and it beat the hell out of eating Cheetos sitting on the couch.
5
1
Yeah it did!
Ian Wilson
225# felt pretty easy - kept it safe
not really sure what happened during the workout, but got one HSW unbroken with a turn which was fun. Working on ring MUs. Happy Monday!
17
0
Jenna Decker
12:03 Scaled
160# C&J; WWs & pull-ups from rings w/ push ups. Pistols as low as I could go
0
0
Jenny Wesolowski
10:43
Bent over db rows (40# each) and 20” box push-ups, bear crawls for hs walk (dizzy upside down), pistols with hook behind using back foot as kickstand. Did some c&j 65#-85#.
8
0
Jessica Ploof
12:17
Ring rows/push ups, HS holds, hook behind pistols
125# c&j PR, 130# squat clean PR🥳
16
3
Jordan Teague
12:51, hardcore scaled
Shoulder said no to basically everything. Sooo
6 Ring rows, :30 OH DB Hold 30#, pistols off 20" box
No jerks. Worked on clean technique at 85#
6
0
Liz LeFevre
14:41. Modifications. Hips to rings. Walks to wall, hook behinds.
C & J- #150
7
0
Nate Ziolkowski
215 C&J (PR)
20 out of 54 pistols at the cap, scaled to burpee/pull ups, and atw's on a box, finished the pistols after the cap.
16
1
Wahooo!
Pauly VanderKelen
Incline Bench Press: 10 reps at 95,115,135,165, 185, 5-3 reps @ 195#, then 12 reps of close grip @ 155#
4x12 Strict GHD Sit-ups with a 60# dumbbell on my chest alternating with 4x13 Chest Fly @ 45,50,55, and 60# / 4x11 Strict Bar Dips alternating with 4x11 BOBBR into hips @ 245# / 3x10 pushups on the rotating handles.
0
0
Theresa Rosenquist
Scl’d it! 15:53
Sub’d: 6 ==RR&4 R-PU, 1 min Plank, & 18# lunges (did 64 v. 54 🤦🏻♀️); PCln to #110 & SA DB Jk @ #40.
12
0
Timm Uhlmann
Capped 25/54 pistols
Scaled to 3 RMU instead of 6.
15# C&J PR @240
2
1
That’s heckin awesome!