Skill/Strength:
6 Rounds
:30 Hollow Hold
:30 Super Hold
Metcon:
2 Rounds
30 Handstand Push Ups
30 Deadlifts 225/155lbs
10 Ring Muscle Ups
15 Double DB Thrusters 50’s/35’s
-20 min cap
Accessory Work:
15 min to Establish 1 RM Power Snatch
Mobility:
3 min hamstring smash per side
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Autumn Jarvis
10:45
10# plate & ab mat for HSPU, ring rows/dips, 125# deadlift, 25# DB thrusters
13
0
Danielle Stelmach
19:58 🥵
HSPU (36 w/ 45+ab mat, 24 w/ added 15), 155# DL, burpee pull-ups, 30# thrusters
6
0
David Rueckl
13:40
Scaled box pushups, Ring Rows,155# DL and 75# bar thrusters to get ready for Saturday.
Showed up and moved forward 30’
15
0
Ian Wilson
So much fun with friends - feels like old times!
Kept it slow and safe - fun workout!
15
0
Jenny Renon
18:58 scaled obviously
HSPU from box with deficit/125# DL/ring rows/dips with band/30# DB thrusters
13
0
Jenny Wesolowski
19:53
Hspu with 35 + ab mat first rd and 5 into second then 45 + ab mat. Ring rows/dips. Rx weights.
10
0
Krystal Lowney
14:06
HSPU Rx, DL 125#, DB 25# push/pulls. Strongly regretted not working out this morning. Krystal + evening workouts = 😩
7
0
Megan Johnson
13:54, scaled
HSPU w/ 2- 45# plates and Abmat, 100# DL, ring rows and dips, 17.5 db. Didn’t want to go too crazy with ice bowl on Saturday!
7
0
Mike Tomaso
🧢 with 15 thrusters left
HSPU on 24” box, DL 155#, low RMU progression, 35# DB
12
0
Pauly VanderKelen
EMOM10: 10 Box Jumps @ 24" for 100 total
3x12 Bodyweight Bulgarian Split Squats on each leg / 4x4 Standing Ab Roll-outs on a ~3 degree board (Barbell supported with 25# iron plates) alternating with 4x15 Wrist Curls with 30# dumbbells / 3x15 Leg Extension with a 10# plate on each Tri-Flexor / Lateral Raise Burnout: 25 & 15 reps with 20# dumbbells.
1
0
Theresa Rosenquist
17:15***
***Scl'd AF: 50%Full ROM Push-ups/50% BK-PU; 135 -> 115 DL; BA-NG-SPullups; #20 DBs(50% OH 🤕). 12 min HR/SM!! 20 min BikeErg pre. Scap smash post.
11
0