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 8
10 Power Snatches 75/55lbs
5 Pullups
Accessory Work:
EMOM 9
1: 20/16 Ski Erg Cals
2: 14/12 Echo Bike Cals
3: 30 Single Under Crossovers
Mobility:
3 min lat smash per side
3 min trap smash per side
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Cody Stelmach
HSW practice over plates
3 min on/2 min off for 6 sets: 2 legless rope climbs + 3 rope climbs + 5 shuttle runs (100ft) + max ski erg cals (60 cals total) // some accessory hip stuff
9
0
Danielle Stelmach
5 + 3 snatches 55# jumping pull-ups
Handstand work- weight shifts on wall and free stand holds
7
0
David Rueckl
6+ 2
Scaled 55# black band pull-up off box.
Wall walks and box around the world in the fist round.
Showed up and moved 30’ forward on this beautiful January day. Gym temp as a balmy 56
10
0
Erika Donaldson
6 rounds + 3 snatches RX
Hand stand walking up and down off of 25#plates
11
0
Heidi Jones
4 +8 Snatches, 45#
Practiced HS walking to wall.. went better than I thought it would : )
9
0
Ian Wilson
Excited to start having more fun with freinds
Walked on my hands for a long distance!
10
0
Jenny Wesolowski
5 + 2 pull-ups RX
Good day, another day for rx! Practiced hs walking in open floor space. Could only take a couple steps, but improvement from walking to the wall
6
0
Jordan Teague
4 + 3 PUs, sc
55#, multi banded pull ups
Wall walks and weight shifts. Got closer to the wall tho 🤷🏼♀️
9
0
Liz LeFevre
Basement work💁♀️💪🏼 8 rnds: 10 air squats-10 sit ups- 10 DL (#105) - 10 DB snatch (#30)
+ bicep/tricep EMOM
6
0
Megan Johnson
5! PU with green band.
Practiced kicking up to the wall and shifting my weight around a lil bit, and just a tiny bit holding myself up away from the wall
6
0
Mel Sanders
4 sc
2 pu + 3 jumping pu | shoulder taps to warm up, kick up work - more mental than physical, Josh caught my feet 1x, then I did 4x on own - hands planted
12
0
Pamela Gehl
4 + 3 snatches, 45#
In vacation mode-hope I won't see any of you until next Thursday!! :)
13
0
Theresa Rosenquist
6R +5 KBSn***
*** Scl'd AF: #26 KBSn(10 L/5 SA-KBS R) & =RR= HS Subs: 3R: 2 TGU (ish) ea. R&L (#10 DB) + 2x ME Crow + 10 ea: HR/HV-up/H-Tuck/HH. 100 cal BikeErg post & quad/HFlx ROM.
7
0