Friday, February 9, 2024
Dont Blame Me
Skill:
EMOM 10
Odd: 8 Feet Together Air Squats+:20 Wall Sit
Even: :20 Hollow Hold+:20 Superman Hold
Metcon:
3 rounds
30 Alternating Pistol Squats
30 GHD Situps
10 Ring Muscle ups
20 min cap
-Scale RMU to pulls+pushes
Accessory Work:
AMRAP 12
10 Deadlifts 185/135lbs
Handstand Walk 20ft
30 Crossover Single Unders
-Scale HS walk to 2 wall walks
-Scale DL weight to something you can do unbroken
Mobility:
3 position banded shoulder stretch
3 min hamstring smash per side
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Alex Ebert
Done. Finished before cap.
30, 30, 2 RMU attempts. None successful today.. keep practicing.
0
0
Andrew Schwoerer
17:25. Pistol Squats on 20" box. 72/90 GHD's RX, last 18 on ab mat w/14# ball. RMU modified to strict pull ups w/green and red band and ring dips
Accessory work - 3 rounds. 185# bar with HS holds and double unders. Work pretty much turned into HS hold and DU practice.
11
0
Autumn Jarvis
13:03 with all my friends @0915
pistols to 20" box w/45# plates under feet, GHD's, RMU progression with feet on floor on rings.
9
3
Danielle Stelmach
16:15 (pistols to wall ball+45, GHD, ring rows/dips with red band)
EMOM ✔️
8
0
David Rueckl
17:10
Scaled to feet together squats, ab mat sit-ups and Ring row/ push ups.
Showed up and moved forward 30’
11
0
Heidi Jones
9:18
Air squats, sit ups with 15# weight, ring rows & pushups. TGIF!
13
2
Jenny Wesolowski
Around 8 minutes for 2 rounds. Finished last rd after feeding Evalyn
20 ghd + 10 amsu w 14# ball. Around 10 pistols as deep as I could go and the rest with foot on front of other foot. Ring rows/pushups. Did extra stuff after
8
0
Justin Bruehl
✔️
10 deadlift @365 for muscle ups. Day 4 strained pec...it's still very very cranky
13
0
Justin Peterson
10:49 unbroken. Exactly 1 min improvement from 2021 Quarterfinals.
Accessory work: 9+1 DL
9
0
Liz LeFevre
15:20. Pistals, GHD’s, high ring Kipping PU-push ups
EMOM✅ + accessory work. #135 DL, 5 walks to wall, 30 dubs instead of crossovers
13
0
Pamela Gehl
17:40
Pistols-foot hook behind ankle, RX GHD's, ring rows and push ups. +40 ab roll outs and coffee chat with friends! Happy Friday
12
0
Theresa Rosenquist
13:42.699999**
**Scl'd w/#15 DB backw lunges, GHSU @==, ==RR & R-PU. Str/Sklz: ✅✅✅✅✅
250cals on Bike Erg: 50 pre/100 interim/100 cooldown & hip mobility.
9
0