Skill/Strength:
EMOM 8
Odd: 14/12 Echo Bike Cals
Even: 3 Pullovers
Metcon:
For time
3-6-9-12-15
Wall Facing Strict Handstand Pushups
3-6-9-12-15
Dumbbell Front Rack Walking Lunges 50/35lbs
6-12-18-24-30
Pistol Squats
— Rest 2 mins —
15 -12-9-6-3
Deficit Handstand Pushups 4/2in
15-12-9-6-3
Double Dumbbell Overhead Walking Lunges 50/35lbs
30-24-18-12-6
Pistol Squats
-25 min cap
-Scale WFSHSPU to piked on floor, half wall walked up
Accessory Work:
4 Rounds for quality
8 Weighted Back Extensions holding plate
:20 GHD Face up plank hold
Mobility:
3 min quad smash per side
3 min glute smash per side
3 min delt smash per side
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Cody Stelmach
1/15 dbl walking lunge ๐ตโ๐ซ // EMOM โ
That was hard // 15 UB pullovers tho
11
0
Danielle Stelmach
Capped 25/30 pistols 17:17 split
HSPU with 35+ab mat, 35# for first part/25# OH, pistols to 45+wallball
7
0
David Rueckl
Capped second round, 3 of 18 squats
Scaled to HSPU off 24โbox lunges 20#
All lunges were front rack, no overhead, and feet together squats
Showed up and moved forward 30โ.
Bike 14 cal, 3 black banded pull ups.
RX 2 min rest.
11
0
Erika Donaldson
7 overhead waking lunges into the 15
35# dumbbell for the first part 25#for overhead. Wall facing hspu with a 25#plate and ab mat. EMOM was able to do 1 pullover
8
0
Jessica Ploof
Capped at 9/9 deficit hspu
35# for first half, hspu off 24โbox, hook behind pistols, 25# for second half, deficit hspu off 24โ box; finished round of 9s after cap
9
0
Joe Nygren
Capped
Made it 9 pistol squats into the 24 set. Pistols to wall ball on 35# plate, pike instead of deficit and single 50#db overhead. I did get all the pull overs except only 2 in the first minute, got stuck upside down a couple times
10
0
Jordan Teague
Capped. Finished after. Sc.
Push-ups off a 24" box, 30# DB front rack, 20# DB OH lunges, pistols off a box.
Bike โ
3 strict pull ups w/thick green band โ
12
0
Pamela Gehl
15 deficit HSPU off box in 2nd set
Piked HSPU off box, 20# Dumbbells-modified pistols. Very humbling workout for me! 8 cals/bike-unsuccessful pullovers-20 pullups
10
0
Steven Leiterman
12/15 hspu
Finished first half in 14:57 - 2nd half...well.. lots of talking
10
0