Metcon:
6 Rounds
75 Double Unders
15 Handstand Pushups
15 Thrusters 95/65lbs
-Rest 1 minute after each round
-29 min cap
Accessory Work:
Every 3 min for 5 Rounds
5 Tempo Bench Press @75%
-3 second descent, 1 second pause on chest
Mobility:
3 min calf smash per side
2 min tricep smash per side
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Chelsea Sherman
5+20 DU
12 hspu per round w/25# plate and ab mat. 🥵 accessory w/Pam, Erika, and Josh
17
0
Cody Stelmach
30:51 rx (5 + 9 hspu @ 🧢)
Shoulders said nah dawg by round 4, my calves finally feel normal again! Only to do 450 DU! #pleasegrow
21
0
Danielle Stelmach
32:31 (5 rounds 11 hspu at 🧢)
120 SU, hspu 45+ab mat for 20 then added a 10 for the rest, 65#
My shoulders are shot!
8
0
David Rueckl
27:48
Scaled to 65# thrusters handstand pushups off box and 115 single unders.
Showed up and did my best. Moved forward 30’ today.
18
0
Grace Adler
✅ 25:22
Wheels came off the bus at the end of 3rd round…had to drop rep and weight. 50 DU, 15-> 10 strict HSPU 1 abmat, 15 (55#)-> 10 (45#)thrusters. Shoulders are smoked.
16
0
Ian Wilson
75 Dubs, 15 Deficit #45 plate, Thrusters to a box
Fun with Friends as always!
19
0
Jenny Renon
5 thrusters left at 35 min cap ☠️; SU/HSPU from box
But I finished the last 5
8
0
Jenny Wesolowski
23:02
125 su, hspu from 20” box, 45# thrusters. Bon Jovi’s Living on a Prayer was quite fitting in the 4th round 😂
9
1
We had “Lose Yourself” play in round 5 and we definitely all had by then 🫠
Krystal Lowney
5 + 29 DUs
Rx-ish* Only did 40 DUs per round to avoid frustration but they went pretty well (for me) so I should’ve just done 75🤷🏼♀️
18
0
Liz LeFevre
Capped💁♀️ #65, ab mat HSPU, 75 dubs
Turned into a skill work day💁♀️ thanks Cody for the HSPU help
9
0
Maria Onaindia
🧢
Capped at the start of round 6-finished anyway, used abmat for HSPU but everything else unchanged-DUs/HSPU are getting better! Accessory @85# was tough
18
0
Pauly VanderKelen
HBBS: 10 reps @ 135,185,225, and 255#
4x3 Standing Ab Roll-outs on a ~5 degree board (5th hole below the squat rack close hole pattern) alternating with 4x15 Wrist Curls with 25# dumbbells / 4x10 Calf Raise @ 185# alternating with 4x10 Lateral Raise with 20# dumbbells
0
0
Theresa Rosenquist
Scl’d it!!!
Pulled a muscle in my rib cage (DL & a hard sneeze🤦🏻♀️) so I kinda did some ejercicio: 150 SU/10 paralette push-ups/15 GobSq…moved as long as Cody was moving or TC, whichever came 1st. Thankfully it was TC. (Cody=☠️🪦)
14
1
