Skill/Strength:
3 Rounds
Max hang from pullup bar, then max HS hold against the wall
-Scale bar hangs to the top of a ring row hold
-Scale HS hold to piking off of a box
Metcon:
3 Rounds
Row 500m or Run 400m
10 Snatches 155/105lbs
10 Bar Facing Burpees
-15 min cap
-Snatches can be power or squat
-Scale weight to 65% 1RM
Accessory Work:
5 Rounds
5 Shuttle Runs
15/12 Cal Bike
Mobility:
3 min quad smash per side
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Cody Stelmach
11:45
135# snatches // 2:06 hold and then a lot less after that 😂 // day 53
14
0
David Rueckl
13:57
85# snatch
Hang 45 seconds handstand against the wall one minute, I did not have a good exit strategy, so next round was done off of a box. Showed up and moved forward 30’
11
0
Justin Peterson
11:41. Hung on for 3:00, 2:00, 1:00. HS Hold 1:30, 1:00, 1:00.
My grip and shoulders did not want to work after the hangs and holds.
11
1
Damnit you beat me by 3-4 seconds again
Maria Onaindia
11:30*
Hangs/holds all 1-1:35, metcon 85# (65% of my 1RM), accessory after (8ish minutes)
10
0
Pauly VanderKelen
EMOM10: 11 Box Jumps @ 24" for 110 total
3x12 Bulgarian Split Squats on each leg holding a 26.5# kettlebell / 4x5 Standing Ab Roll-outs on a ~3 degree board (Barbell supported with 25# iron plates) alternating with 4x16 Wrist Curls with 30# dumbbells / 3x12 Leg Extension 15# on each Tri-Flexor / 4x9 Lateral Raise with 30# dumbbells.
0
0
Theresa Rosenquist
13:44**
**Scl'd AF!! Row✅KBS@#45 &👵🏼Burpees✅- - Hang: 41😣/20😣!!/51😣 Tall Plank: 2:30/2:30/2:30. 75 AssBike Cals pre & Shldr ex., 1mi post (15:41)
8
0