Skill/Strength:
EMOM 15
1: 8-15 Burpees to 6” Target
2: 1-5 Strict Handstand Pushups+5-10 HSPU any style
3: 15-30 Heavy Rope Double Unders OR 30-50 Jump Ropes of your choice
-For the HSPU minute, make sure you have two options for difficulty
Metcon:
21-15-9
Toes to Bar
GHD Situps
-8 min cap
Accessory Work:
Every 2 min for 5 Rounds
7 Bench Press at 64%
Mobility:
3 min lat smash per side
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Ashley Brocker
3:58
EMOM with 15 burpees to target, HSPU negative + deficit HSPU with 15# plates, jelly rope DU
0
0
Carrie Schatzman
8 burpees/3 strict & 5 kipping w 25# plate & abmat; penguins to focus on straight leg jumps;
6:23 HKR/toes as high as possible combo; & GHD’s
1
0
Cass Baier
12 burpees/1 strict with #35 and ab mat, 5 with ab mat/50 crossover// 5:45 T(close)2B abs will never be the same
11
0
Cody Stelmach
3:40 rx // EMOM ✅
Definitely not unbroken, big wall in the 15s // 10x200m row intervals (30 sec. rest after each) @1:39 pace -rest 2 min -1k row @1:47 pace -rest 2 min -10x200m row intervals @1:38 pace -rest 2 min -1k row @1:45 pace
14
3
Did you skip the skillwork??????????????????????
Absolutely not lol, that was challenging too!
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Danielle Stelmach
7:36 Rx
EMOM: 15 burpee—1 strict (35+ab mat round 1, then added 10) + 4 kipping (25+ab mat)—DU practice
6
2
Erika Donaldson
5:10
First set of 21 unbroken
Emom 10,10,10,15 burpees to bar, 1 strict and 5 kipping HSPU and 30 Dubs
Accessory bench @75#
11
0
Joe Nygren
Metcon ☑️ forgot my time
First set of t2b felt good with getting to the bar a couple times. Lost steam pretty fast after that. Did 3 rds (avg 3:15 each rd) 10 goblet squats (35#), 10cal ski, 100su/30suco, 10cal ski, 10 goblet squat. 30 sec rest between rds
12
1
5:40
Jordan Teague
6:21, V-ups and GHDs (ouch)
8 burps, 10 HSPU24" box, 40 dubs (unbroken 4 of 5)
10
0
Justin Peterson
3:40 unbroken
Fully maxed out each thing every round (15 burpees to target, 5 strict HSPU+10 Kipping HSPU [unbroken], 30 drag rope DU)
13
1
Megan Johnson
4:30 scaled metcon / EMOM ✅ with scaling too.
6:30 West side PT with the Muellers 😂 EMOM: 8 burpees to target, 1 strict HSPU on the wall with 45+15# plates and an abmat and 5 piked off a 20” box, mix of single and double unders. Metcon scaled to toes to parallel/highest.
5
0
Mel Sanders
513 sc
T2hip+ | 10 burp(13 last rd), 5 hspu box + WW HS Hold, 20 25# plate jumps
14
0
Meth odology
potty mouth crew at 430 East
took my heavy ass over 6 minutes to complete (mostly ) rx toes to bar. no ghd's were to be had. emom 8burp to target, 3 pike 5 double-knee hspu off box, 10 bike cal.
8
0
Pamela Gehl
6:43 scaled
Toes to //
Emom - 8 burpees/HS hold/wall walk/30 dubs. Accessory benchpress 65lbs
13
0