Skill/Strength:
EMOM 12
1: 10 Wallballs up to 30/20lbs
2: 10 Handstand Pushups
3: :30 Wall Sit
Metcon:
21-15-9
Overhead Squat 95/65lbs
Bar Facing Burpees
Accessory Work:
7 min
Max Clean and Jerks at Bodyweight/70% BW
-Every min, including first minute, do 6/5 Echo Bike Cals
Mobility:
3 min Glute smash per side
3 min quad smash per side
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Alex Ebert
5:36 rx unbroken
30lb WB, rx HSPU 9, 7, 7, 6, Pushed through a pounding headache this morning.
16
0
Autumn Jarvis
5:58 (55# OHS)
EMOM 16# WB, HSPU first rd w/ 15# plate and ab mat, last 3 rounds just ab mat
16
0
David Rueckl
7:48 Front squats 75#
EMOM 20# wall ball HSPU off box
Showed up and moved forward 30โ
13
0
james macco
6:50
And even though Cody gave me permission to use Masters weight, I balled out Rx!
6
1
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Jenny Renon
11:27; 55# OH squats
Iโll take it for the day after the second wisdom teeth surgery of my life๐ฆท๐ถ
12
0
Jenny Wesolowski
7:48 rx
None of the sets unbroken. Lost the bar in front of me at least once each set ๐ฅด EMOM: 20# wb, 10# plate and ab mat for hspu 10, 9, 10, 9 (least amount of assistance Iโve used!)
7
0
Mike Tomaso
11:14 75# OHS I hate burpees ๐คฎ
EMOM 20# WB, HSPU on 24โbox, RX wall sit
15
0
Pamela Gehl
8:31
45# OHS-all unbroken! 16# wallball, HSPU-trying to kip, accessory-done at 55#, + 60 ab roll outs. Fun Friday!
14
0
Roxanna Miller
6:40 (55# OHS)
EMOM 14# WB, HSPU w/45+10+ABMAT under; Accessory: 23 C+J (75#)
14
0
Sylvia Christensen
6:56
75# but the burpees slowed me down ๐คช fastest EMOMer ๐ ๐ฝ๏ธ
14
0
Theresa Rosenquist
7:10***
***Scl'd AF! #65 Box BS & ๐ฆธ๐ปโโ๏ธ๐๐ต๐ผburpees. #EverythingHurt2day. Str&Skilz: โ
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(12Gob.Sq/FullPushup/W.Sit w/#12) Post: 200 Cal BikeErg.
13
0