Skill/Strength:
EMOM 10
1: 3-10 Strict Handstand Pushups
2: 3-10 Strict Pullups
Metcon:
4 rounds for quality of
12 Bar Facing Burpees
6 Deadlifts 60% 1RM
6 Bar Facing Burpees
6 Deadlifts 60% 1RM
Rest 1 min
-Coach will provide 20 min in class for this piece
Mandatory Mobility:
3 min hamstring smash per side
Optional Additional/Alternative Work:
3 rounds, each round for time, of
Handstand Walk 50ft
3 Rope Climbs
Handstand Walk 50ft
2 Rope Climbs
Handstand Walk 50ft
1 Rope Climb
-Rest 1:30 between each round
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Carrie Schatzman
7 HSPU w/10&abmat (moved down from 25!) 5 SPU banded
155DL & bike cals instead of burpees;
2
0
Danielle Stelmach
14:48 of high quality burpees & DL 175#
3 sHSPU w/ 25+ab mat // 5 strict pull-ups
5
0
David Rueckl
15:37 DL@ 255 unbroken nicest Burpee’s I could do. Finished dead last , but that beats did not finish, did not start.
Sitting dumbbell press, 35 # banded pull-ups.
Showed up and move forward 30’
8
3
not dead last, I used same weight and was either :03 or :13 slower. good work Dave.
Thanks for the boost Tim, but I was referring to our class. I Finish dead last more than I care to think About, but I still show up.
it's all relative said someone....
james macco
13:37 @ 235# unbroken
EMOM 10 / odd - BS @ 185-205 / even - 3-4 strict deficit pull-ups
9
0
James Mueller
EMOM 5 + 1 each round. SHSPUs 45# plate ab mat. METCON quality 12:01 unbroken 285 deadlifts.
12
0
JORDAN MAGGLE
15:27 (at home today)
EMOM: Subbed bench for HSPU (concrete safety concern)
1: Bench Press @ 225 x 10 reps
2: banded pull-ups x 5 per round
Metcon: DL's @225
Win for the Week -- Hit 5 workouts this week!
6
0
Justin Peterson
Worked on burpee footwork alternatives. 285lb deadlifts. Didn’t look at time because I was focusing on getting better.
Maxed out EMOM unbroken each round.
3
0
Mel Sanders
focus on quality movement
4-6 hspu box(kn & 1 leg up), SPU, hold & eccentric 4-5 (med blk) | DL #180 all sets of 3 @ 14:41| coffee
13
0
Pamela Gehl
13:38
135lb deadlifts
emom 3 strict pullups and 3 HSPU, lots of plates and a mat!
13
0
Steven Leiterman
Metcon ✅️ Used full 20 minutes for maximum Quality
Deadlifts @ 225 (unbroken) - EMOM - 3 strict 1 inch deficit hspu, 5 strict pullups
11
0
Theresa Rosenquist
✅😝✅🫠✅🤢✅🥵 15:31**
**Scl’d AF & QUALITY!! DL @ #135, 👵🏼🦥burpees, DB SP 5/5 @ #20/#5 & Neutral Grip PU w/ ALL the bands (strict & neg. focus) 😃🤸🏻♀️ Mega MOB post.
10
0