Skill/Strength:
Every 1:30 for 5 Rounds
10/8 Bike Cals
Metcon:
4 rounds, 3 mins each, for max reps of
15 Box Jumps 24/20in
12 Power Snatches 115/80lbs
9 Wall Facing Handstand Pushups
max reps in remaining time Row Calories
Rest 1 min
-Scale power snatches to 60% or under
-Scale WFHSPU to hand release pushups
Accessory Work:
Every 2 min 4 Rounds
1×5 Deadlift at 65%
1×5 at 70%
1×5 at 75%
1×5 at 80%
Mobility:
3 min calf/achilles smash per side
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Cody Stelmach
6/4/1/3 swfhspu rx 🤘🏼// bike cals- easiest skill session of my life
Sets of 6/5/5 unbroken wfshspu after metcon! Pr!
8
0
Danielle Sherman
Open Gym
Madi was a beast. I forgot to check in. Destined to be uncommitted 🤣
9
0
David Rueckl
21,20,15,10. 20” box jump, 80# snatch Box HSPU
10 cal bike 13-16 seconds. Accessory deadlifts to 285#
Showed up and moved forward 30’
9
0
Erika Donaldson
14 cals
Didn't make it to the rower round 3 or 4. 55#barbell. 9HSPU round 3, 4HSPU round 4. HSPU with ab mat and 10#plate.
Biking✅️ deadlifts accessory up to 170#
9
0
Heidi Jones
6, 7, 6, 6 cals
Box step ups, 55# snatch, wfhspu 25# plate + abmat / deadlifts with Maddy
8
0
Jamie Burbey
Rx - 15, 16, 16, 🥚
Finished WFHSPU in round 4 at the Cap. The dampness is very real 🫠
8
0
Jenny Wesolowski
9, 5, 3, 4 cals. 65# snatch, wfpu at angle and 35 + ab mat
Bike cals done “fast” because that needs work
6
0
Sylvia Christensen
4 cals/ 5 HSPU/0 cals/ 6 HSPU
Played around with 2 15# plates, then an abmat on and off. Deadlifts 215/230/240/255. 10 total cals on bike piece
7
0
Theresa Rosenquist
11/11/11/12 Cals**
**Scl'd AF!! 16" B-SUs - #25 Alt. DB Sn - Ring PU. Goal: >/= 1min to row. Echo = ✅ & DL + BP Superset: 5x5 @ #135 & 75 alt. EMOM.
7
0