Skill/Strength:
EMOM 10
1: 2-10 Strict HSPU
2: 2-10 Strict Pullups
-Prioritise range of motion, so HSPU off of box if you need more than just an abmat
-If you cannot do unassisted Strict PU, do challenging ring rows and focus on perfect position to strengthen lats and back muscles
Metcon:
AMRAP 15
8 Shuttle Runs
5 Snatches 135/95lbs
5 Overhead Squats 135/95lbs
Mandatory Mobility:
3 min bicep smash per side
3 min tricpe smash per side
3 min adductor smash per side
Optional Additional/Alternative Work:
Every 3 min for 5 Rounds
Run 200m
18/13 Ski Erg Cals
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Carrie Schatzman
5+6 shuttles; no line touch; 85#
EMOM: 3 slow descent hspu off box; 5 low RR; accessory bike/row;
4
0
Cass Baier
6+ 5 snatches @65# (those OHS at the end 🥵)
HSPU off box / 1 strict PU then eccentric
16
0
David Rueckl
6+ 5 snatches. Scaled 95# front squats instead of overhead.
EMOM HSPU off box , Ring Rows
Showed Up and moved forward 30’
18
0
Erika Donaldson
6+ 1.5 shuttles @75#
EMOM 6 SHSPU with ab mat, 3 strict PU RAN 1 MILE 8:42 and abs
20
0
Jamie Burbey
7 @ 115-125
10/10 every round but the last round of pull ups because I didn't want it enough. Good times 🫠
16
0
Jordan Teague
6 + 5 shuttles, sc
55#.
7 HSPUs off 30# box
5-7 ring rows off a 45# plate, tried to be more vertical
13
0
Krystal Lowney
7 Rds 200m run/55# (at home.)
Been sick since Sunday🤒 felt good to move a bit
19
0
Mel Sanders
5+4 snatch sc
#65 | hspu box - knee & 1 leg up, rr 2 w/ box, 3-5 w/o & holds
18
0
Pamela Gehl
5 + 7.5 shuttles scaled
45lb barbell.
HSPU off box 5/strict pullups 2
Accessory ish.
16
0
Roxanna Miller
7 + 6 shuttle runs (65 lbs)
HSPU with 45#plate and abmat under (last two rounds was only able to get 1 strict HSPU); banded pullups
16
0
Steve Kaster
5 rounds plus 10 cals of 14 cal row, 5 snatches and 5 OHS (shallow) at 95 and 5 SP at 135
10
0
T Sanders
frt sqts and bike erg
almost died re-racking weight today. lesson learned-watch the bar, both sides, when re-racking.
12
3
Or…just look straight ahead & use peripheral vision & of course, know where you are in space. Hopefully you didn’t ‘clothesline ‘ yourself. 😵💫
let's just say it is always good practice to use clips...Mueller didn't notice so all is well
Theresa Rosenquist
🐍5R + 2 KBSn**🐍
**Scl’d AF!! 5 KBSn & 5 KBS & 5Gob Sq @#35 + 150 SU. 🥵( HR 161). Str&Skl: 8/8 DB SP (L @15& R@#5) & 8/8 BORow @ #40. Post: 50 GHHE & 50 GHSU -> MANDATORY mobility!
15
0