Skill/Strength:
Every 2 min for 5 Rounds
1 Tempo Strict press+2 Strict Presses
-3 second descent on the tempo rep
-Start around 60% and add load each round
Metcon:
4 Rounds
10 Box Jumps 30/24”
20 GHD Situps
40ft Handstand Walk (20ft down and back)
-Rest 1 min between rounds
-Scale HS Walk to 4 Wall Walks
-Bring a Friends = Scale BJ to steps if needed, GHD to Abmat situps, Wall Walks to a plank instead
Accessory Work:
5 rounds for quality
8 Dumbbell Bench Press, pick load
75 Double Unders
Rest 1:30
Mobility:
3 min delt smash per side
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Alex Ebert
15:37. Scaled to 10ft HSW
Pretty consistent 2 ft walk with a new 6 ft PR. Progress! SP 85-125
15
0
Autumn Jarvis
11:35 wall walks
Strict press to 85#
Accessory work 35#DB, DU were actually successful today ! 😂
14
0
David Rueckl
16:51
20” box jump RX GHD ( that’s a win) 4 wall walks.
SP to 110#
Showed up and moved forward 30’
13
0
Erika Donaldson
14:30
Strict press 55-75# Accessoryish. Lots of breaks for coffee chat and 40-50 dubs per round 25#dumbells
12
0
Jenny Wesolowski
12:07 wall walks (first round hand stand walk attempts)
Wall walks were more challenging than hand stand walk attempts so I chose them after the first round and did some walk attempts after class. Still working on getting ghd volume up without needing so many rests. SP 55-75# (failed last rep at 75#)
6
0
Jim Koehler
11:52 20/24" box, 1/2 ghd and 1/2 abmat situps, 10 DL for hs walk
2/3 sp at 160#
8
0
Justin Bruehl
10:00
I ❤️ Mike C
////Extra:
5 rounds rest as needed between rounds
4sand bag over shoulder (150)
100ft carry
15 w.balls at 30lb
~11 min/////SAUNNNNAAAA
15
1
LAURIE MARTINEZ
14:14
20" box for 3 rnds, 24" box for last round, 60-GHD/20-Abmat SUs, Wall Walk work-in-progress
SP 47#
9
0
Liz LeFevre
Garage workout cuz missed 4:30 class😩 4 rnds: 20 dubs,20 ab mat sit ups,10 S2OH (#25’s) , 10 FS (#25’s)
+ bonus bicep/tricep EMOM pump
8
0
Megan Johnson
9:16, scaled HSW to OH farmers carry with a set of 30# DB.
1:31/1:36/1:33/1:36 splits, so pretty consistent!
55-75# SP complex.
5
0
Pamela Gehl
10 GHD in 4th round finished after cap
Wall walks-1/2 way up. GHD's and 24" box. Accessory with 25lb dumbbells, some dubs in between.
13
0
Pauly VanderKelen
Straight Leg DL: 10 reps @ 135,225,275, & 315#
3x10 Barbell Shrugs @ 235# alternating with 4x20 Lying Leg Raises with an empty Tri-Flexor on each foot / 3x10 Overhead Tricep Extension @ 100# alternating with 3x10 EZ Bar Arm Curl @ 80# / 3x12 Tricep V-handle Pushdown @ 85# alternating with 3x10 Hammer Curl with 30# dumbbells.
0
0
Steven Leiterman
9:39 RX (1:46/1:45/1:35/1:33)
Strict press up to 155 - DB Bench with 70 lbs
11
0