Skill/Strength:
EMOM 10
Odd: 15 seconds max reps strict pullup
Even: 15 seconds max reps strict handstand pushup
-Set clock for :15 work :45 rest for 10 rounds
-Scale movements so you can work consistently for the 15 seconds
Metcon:
AMRAP 18
30ft Handstand Walk
10 Deadlift @40% 1RM
60 Double Unders
10 Deadlift @40% 1RM
20/18 Cal Row
Accessory Work:
:45 on 1 min off for 12 Rounds
7/6 Cal Ski Erg
Max Reps Burpees
-Keep running total of burpees
Mobility:
3 min hamstring smash per side
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Autumn Jarvis
4 rounds
Practiced handstand walking. Double under practice (30 total each round).
25 pulls up (blue band) and 35 HSPUs with ab mat +25lb plate
10
0
David Rueckl
10 cal short of 4 rounds.
105# deadlift, 90 single unders, wall walks.
I showed up, and did my best. Moved another 3" forward in my marathon today.
8
0
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moved
Did the emom. pike hspu. ghd work. tried bulgarian split squats. abruptly stopped then stretched
5
0
Grace Adler
3+2WW
3WW,105#DL. >6 strict pull up and >6 strict HSPU (1 abmat) each round.
14
0
Jordan Teague
3rd + 15ish dubs
3 scaled WW, 125DL, DU practice.
Cool down run w/ AP.
Managed to string 14 DUs together!!! PRπ
5 each round PUs thick green+red band,4 each
round HSPUs off 24# box. DU practice
8
0
Justin Bruehl
3+20 dl @225lb 3 pulls on row and still not 1 cal to finish lol :/
I want a π cheeseburger
8
0
Kevin Hansen
4 + 60dubs (Wall Walks / DL @ 185)
DL up to 440# // Strict Press up to 180 PR
14
0
Kim Davister
3 +~25s hand stand hold against the wall. DL @145
Green and blue band for pull ups and hspu in pike off tall box
8
0
Maria Onaindia
4 + 6 DUs*
Alt. Walking to the wall/WWs, 115# DL, EMOM: 3 SPUs/round, 5-7 SHSPU-worked down to 10# plate and abmat
Accessory work β
64 burpees
12
0
Mel Sanders
In the B
jump PU hold w/ slow descent, hspu toes 24" box, Lil Tony Horton yoga π§ββοΈ
10
0
Steven Leiterman
Showed up - 3 rounds scaled
DL at 155, scaled HS walking to bar with banded kettlebell overhead walking 60ft
(Accessory: incline bench, curls, tricep pushdown)
17
0
Theresa Rosenquist
π°Rest Day!!π°
EVERY muscle in my body is mad at me today. Yesterday was a great workout! Today is gonna be a well deserved chill.
15
0