Skill/Strength:
12 min working on Pullovers
-Modify to 3-5 Strict Pullups each round EMOM if needed
Metcon:
10-8-6-4-2
Power Cleans 155/105lbs
Strict Handstand Pushups
15 min cap
Accessory Work:
Every 2 min for 4 Rounds
12 Pistol Squats
-If good at pistols, hold a weight
Mobility:
3 min lat smash per side
3 min trap smash per side
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Autumn Jarvis
5:45 (started 105# then dropped down to 95#) ab mat HSPU
got 1 pull over in practicing standing on plates.
16
0
Danielle Stelmach
8:08 105#, sHSPU with 45+ab mat
Failed the last HSPU 3 times 🙄 // few successful pull-overs on 45 plate
12
0
David Rueckl
6:52 scaled HSPU off box, 115# Cleans
Black band pull-ups For the first round. Showed up and moved forward 30’
17
0
Devon Deda
4:44 w/ 155# & HSPU with abmat and 25# plate
11 pullovers during the 12 minutes
15
0
Heidi Jones
7:35
85# bar, hspu with abmat + 25# plate, last two rounds with just the abmat . Got a few pullovers jumping off of plates. Fun!
14
0
Joe Nygren
5:30 @135#. 33 pullovers
Pullovers emom 1-1-1-1-1-1-2-3-4-5-6-7 unbroken sets, even the singles! 😜
17
0
Liz LeFevre
5:33. -#105/ SHSPU w/ ab mat & plate
Pull ups with bands + accessory pistols & added bicep curls with each remaining 2 min.
16
0
Maddy Meyer
5:55
85# cleans, HSPU off box with ab mat for the first 2.5 rounds then without for the rest.
Worked on pull ups - was able to do them with just a black band rather than black and green 🥳
17
0
Megan Johnson
5:40, scaled. 85# PC, HSPU piked off a 24” box.
Pull up practice, mostly with red and/or blue bands, but got one whole unassisted strict pull up!! 🥳
7
0
Mel Sanders
Og w/ the 1
10emom 3 strict pu 3-5 count hold on last (g&b) & 4 narrow squats | 4 rds 5 fs, 5 s2o, 5 thruster, 8 cal assault 7:47
0
0