Skill/Strength:
15 min HS Walk skill work
-Things to work on: weight shifts against wall, kicking up and walking into the wall, partnering up and holding feet to walk in open floor space (only if you’re comfortable kicking up and walking to wall)
-If you’re a proficient HS walker, work on max distance sets, walking up and over plates or around cones
Metcon:
AMRAP 9
10 Squat Snatches 75/55lbs
5 Box Jumps 30/24”
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Autumn Jarvis
HS walk practice with support from Erika :)
AMRAP: 5 + 5 OHS (did 55# OHS instead of snatches)
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David Rueckl
6 + 10 snatches
Scaled to 65# power snatch and 30” step ups.
Did wall walks for the first strength part.
Showed up and moved forward 30’
and had fun with friends! Great way to start a Sunday!
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Erika Donaldson
HSW practice on 15#plates
3 rounds rx. Hand started to bleed so did 2 more rounds with overhead squats + 6 overhead squats
5
2
Jordan Teague
3+ 2 snatches, sc
55#, step ups.
Practiced kicking up to the wall. No dice. 🫣
6 x 200m sprints, 1 mile run.
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Krystal Lowney
5 + 3 BJs
20 in because I only have a wooden box at home and I’m a scaredy cat with 24in jumps on wooden boxes.
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Megan Johnson
4 + 3 squat snatches, Rx!
Did a few wall walks and some donkey kicks. Selena helped me kick up to the wall, then I kicked up a few times on my own too (which was a first!!) 🎉
7
1
You killed it! Congratulations!! Is this a good place for a SKOL!
Pauly VanderKelen
EMOM10: 10 American KBS with 70# for 100 total.
4x12 Shrugs @ 235# / 3x12 Overhead Tricep Extension with a 105# barbell alternating with 4x25 Russian Twists with a 25# plate and 3x7 Incline Arm Curl with 40# dumbbells / 3x7 Tricep V-Pushdown @ 85# alternating with 3x7 Preacher Curls with 40# dumbbells / 2x12 Hammer Curl burnout with 30# dumbbells.
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