Skill/Strength:
EMOM 12
Deadlift 4×5 at 65% 1RM
Deadlift 4×4 at 70% 1RM
Deadlift 4×3 at 75% 1RM
-Have your plates nearby to do a fast changeover from rounds 4-5 and 8-9
Metcon:
AMRAP in 12 mins of
1 Strict Handstand Pushup
2 Dual Dumbbell Box Step-ups 50/35lbs 20in
-Increase Strict HSPU by 1 each round and DB Box Step-ups by 2 each round
Accessory Work:
20-18-16-14-12-10
GHD Situps
6-5-4-3-2-1
Wall Walks
Mobility:
3 min glute smash per side
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Bradley Boockmeier
9 + 1 RX
Up to 345# deadlifts. Deads have been feeling AWESOME lately!
16
0
Carrie Schatzman
9 + 4 of 18 step ups; 25#DB’s; strict HSPU w 35# & abmat
DL @170,185,195
2
0
james macco
7 + 16* Deficit HSPU off a 30" box
DL @ 255/275/295 ////// AW of GHD's and Strict T2B.
6
0
Justin Bruehl
9 rounds +2/10hspu
345,365,405 deads
Took one extra minute between 8and9minute
5
0
Pauly VanderKelen
Overhead Squat: 10 @ 95,115,135, and 155#
4x15 Lying Leg Raises with 2.5# on each TriFlexor alternating with 4x15 Wrist Curls with 30# dumbbells / 200 meter Sled Pull with 170# on the sled right into 200 meter Sled Push with the same weight / 4x12 Calf Raise @ 155#.
0
0
Steven Leiterman
40/14 box step ups in round 7
Dead lifts at 135 - Just kept going with Box step ups after finishing round 7
13
2
Theresa Rosenquist
DL✅ & 10/10R-PU**
**sub”d Ring-Push-ups (started @2:1😵->1:1 @R6+), 16” BSU &15’s. DL: 170/180/190.
0
0