Skill/Strength:
EMOM 12
Minute 1: Max Distance Handstand Walk (10 ft. Segments) OR Max Wall Walks
Minute 2: 20 Seconds Crossover Single Under Practice+1-3 Pullovers
Minute 3: 8 Thrusters 95/65lbs
Minute 4: Rest
Strength:
15 min to build up to heavy unbroken complex:
1 Deadlift + 1 Hang Clean (any style) + 2 Lunges + 1 Shoulder to Overhead
Accessory Work:
Every 3 min for 3 Rounds
10 V-Ups
10 Devils Press 50/35lbs
-Add 5lbs to DP each round
Mobility:
3 min delt smash per side
3 min hamstring smash per side
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Alex Ebert
205#, failed the jerk on 215
HS walk work, first pullover ✅, and 95# thrusters
8
0
Autumn Jarvis
Complex 110#
HS walking practice; made it as far as 10ft. pullover practice standing on plates. 65# thrusters
12
0
Bradley Boockmeier
Complex up to 275#. Best the ol back had felt in a while.
60-60-80 on the HS Walks.
30 SU crossover + 3 pullovers
6
1
Wow ok guy
Danielle Stelmach
125# complex
EMOM ✔️ 5WW, crossovers, jumping pullovers from 45plate (all 6 attempts successful 👍🏼), 65# thruster
5
0
David Rueckl
Attended
Wall walks , 30 crossovers, black band pull ups and 65# thrusters.
Complex to 105# lunges limit me.
Showed up and moved forward 30’
13
0
Erika Donaldson
Complex up to 120#
HSW 25', round 2 &3 unbroken. 20-40 single under crossovers and 2-3 pullovers per round, 65#thrusters
Ran 1.5 miles. My accessory buddy had to bail
12
0
Liz LeCaptain
160# Complex
MAX consecutive distance 15ft HSW / 2 successful pullovers / thrusters 65#
8
0
Maria Onaindia
150# complex
New hang power clean PR 🤷🏻♀️, 3 strict pull-ups instead of pullovers and 7WWs instead of HSW
8
0
Megan Johnson
Complex up to 105#
EMOM did max handstand hold, DU practice and strict PU with a blue band, and 65# thrusters!
7
0
Pamela Gehl
90
2 strict pull ups. Wall walks close to 10" line!!! No accessory - back to my JOB
11
0
Sylvia Christensen
170
Min 2: 1 pullover+2 BMU. 75, 80, 85 thruster weight. 2 mile run before class
12
0