Skill/Strength:
Warmup EMOM 6
1: 6 Alt. Spidermans+Plank
2: 8 Inchworms w/Pushup
3: 45 sec Hollow Hold
Metcon:
20 Rounds
5 Burpee Box Jumps 33/27” (step down)
10 Unbroken Wallballs 25/16lbs
20 Double Unders
-30 min cap
-Scale Wallball weight to go unbroken. If you stop moving or drop the ball during your set, you have to start back at 0.
-The time cap was intentionally shortened to prevent athletes from doing too much volume. Don’t finish after the cap if you didn’t complete the workout in the provided time.
Mandatory Mobility:
3 min quad smash per side
3 min calf smash per side
Optional Additional/Alternative Work:
Deadlift 5×10 at 51% 1RM
-Rest 1 min between sets
You must login above to log your score
james macco
12 + 11 reps* (mods)
My wall ball punched me in the face a couple of times. 🖕🏼🖕🏼🖕🏼
10
0
Jenny Renon
ETF (estimated time of finish)—57 minutes (24in box/singlez)—completed on 01-30-25 after WOD 1/10 recommend and I got rly hungry
18
0
Jenny Wesolowski
16 + 4 burpee box jumps almost rx (10 du per rd with su between every one so 20 jumps)
9
0
Justin Peterson
29:37 everything unbroken. The wah wahs really started to kick in after round 11
15
1
Liz LeFevre
29:55- burp box step up 24”/ #12 WB to parallel/single unders
EMOM✅
14
1
I think you mean 29:55
Mel Sanders
fri-yay mod wod
Thurs metcon mod: 2 rounds (18:40)
10 RR/Dip(r), 20 ghd mb #14, 30 DB DL #35, 40 bike cal | coffee
13
0
Schwetty Sanders
nice little Friday WOD
60bbj's to 30". when dubs tripped finished reps w/singles
15
0
Steve Kaster
13 + 2 bbj
Step down burpees, low box step up, SU, 25 # ball to 9 ft with knee-friendly shallow squats
14
0
Theresa Rosenquist
🐍14R + 2 BBSU🐍**
**Scl’d AF! 20” B-SU, #20 Slamball, SU-DU Mashup. SO glad this went to 30 min. 🥵 Mobility & chatting post.
0
0
Travis Bittermann
14
My lower back locked tf up and I got stuck. And crashed and burned and drowned and couldn’t make it back.
12
0