Skill/Strength:
EMOM 8
Odd: Up to 7 Strict HSPU
Even: Up to 7 Strict Pullups
Metcon:
For time
30/24 Row Calories
6 Clean & Jerks 75% 1RM
20/16 Row Calories
4 Clean & Jerks 80% 1RM
10/8 Row Calories
2 Clean & Jerks 85% 1RM
Accessory Work:
3 Rounds
25 Single Under Crossovers
20 Burpees to 6” target
Mobility:
3 min delt smash per side
You must login above to log your score
Autumn Jarvis
9:23 up to 105# (failed the 2nd attempt 2x)
7 reps on each for EMOM (pull up with blue band, and HSPU with ab mat & 10lb weight)
11
0
David Rueckl
6:38
Clean n jerk up to 135#
HSPU off box and black band pull ups.
Showed up and moved forward 30’
I liked this workout!
11
0
Erika Donaldson
6:50
Kept the weight light. Still taking it easy on my back. 65,75,85#
4-7 hspu with ab mat and strict pu unassisted
Accessory ✅️
10
0
Megan Johnson
8:27, 90-105# C&J.
HSPU with a 45# & 35# plate and abmat, 7 per round. PU with green band, 5-7 per round.
7
1
Welcome Home!
Mike Tomaso
9:48 135,145,155lbs C&J
HSPU pike on 20” box (7 each round) Green Band PU (7,5,4,4)
7
0
Pauly VanderKelen
3x12 Bulgarian Split Squats on each leg holding a 35# kettlebell
4x3 Standing Ab Roll-outs on a ~2 degree board (Barbell supported with 10# iron plates) alternating with 4x9 Wrist Curls with 35# dumbbells / 3x12 Leg Extension with 20# on each Tri-Flexor / 3x12 Calf Raise @ 185#.
0
0
