Skill/Strength:
3 Rounds for Quality
7 Wide Grip Strict Pullups
7 Strict Ring Dips
-Use bands for assistance if needed
Metcon:
AMRAP 20
Row 250/200m
Handstand Walk 25ft
16 Pistols
Handstand Walk 25ft
-Scale Pistols to Goblet Squats 53/35lbs
-Scale HS Walk to 1 Wall Walk
-Reset rower to 0 each round
Mandatory Mobility:
3 min delt smash per side
3 min tricep smash per side
Optional Additional/Alternative Work:
Every 6 min for 3 Rounds
25/20 Cal Row
25/20 Cal Ski
Recovery Echo Bike remaining time
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Carrie Schatzman
4 + 6 pistols; practiced hws- lots of ups & downs; pistols w foot tuck;
PU’s/RD’s with all the bands…
1
0
Cass Baier
20 mins of skill work
Kicked up no less than 20x 😂 and worked on pistols without med ball
18
0
Celia Osorno
15 ft away from 7 rounds rx
HSW directly into pistols except for last round // wide grip pull ups were hard
17
0
Chelsea Sherman
5+8 pistols scaled
Wall walks, pistols to a box. Worked on keeping my foot elevated. Scaled appropriately.
19
0
Cody Stelmach
Mumbled more swear words than actual reps - rx
21
1
it's okay to express your feelings!
Danielle Stelmach
4 + 2 pistols* | Rx PU/dips w thin blue band
*3 walks to wall, pistols progressed each round- started to 16in box, added standing on plates each round, ended with 2 Rx pistols. First Rx pistols!
12
0
David Rueckl
7+ 135meters 35# kettle bell squats and Wall walks
Showed up and moved forward 30’
16
0
Erika Donaldson
4 + 235/250m row (T said to do 250)
Skill work✅️
19
1
T said you could if you wanted to…or not…🩴…#Rx+
Jenny Wesolowski
5 + 118 meters scaled not rushing
Walks to wall, couple rds almost rx pistols (no box but not quite to depth) other rds to low box. Breathing felt ok this wod
7
0
Josh Schill
5 rounds scaled (100% wall walks unlocked!! 🏆)
Black band Wide SPUs, ring dips on tippy toes | Wall Walks + Kettle Bell squats 53#
13
1
Nice work Josh — congrats on the wall walk
Justin Bruehl
7+48meters
After the wod--did the 3 rounds weighted 7 strict pullups @40lb between feet//7 strict ring dips...elbow felt great today!!!
18
0
Krystal Lowney
6 + 130m (wall walks)
But got all the pistols! First time attempting since December🤩 7 strict PU, banded dips
20
0
Matt Buch
7 rounds + 14 pistols
Wall walks, heel elevated pistols with lotsa balance checks
13
0
Megan Johnson
5 + 22/200 m row. Scaled to WW, pistols to a short box.
Pull ups and dips ✅
9
0
Pamela Gehl
4 + row and 1 wall walk
scaled to Wallwalks and scaled pistols. 4 pullups/4 ring dips with red band 3 rounds
19
0
Selena Cashman
6 rounds
Wall walk - thanks T for some tips
Behind heel and in front of foot for pistols
18
0
Sylvia Christensen
5 + 100m row
Double dumbbell overhead lunge (35#) instead of HSW so pistols got interesting 😆 3 mile warmup
16
1
Greasin the legs! 🏃🔥🤣
Theresa Rosenquist
5R + 200/WW/2 GobSq**
**Scl’d Af!! WW sub’d combo, #35 KB G.Sq. 🥵 Skl&Str: 1 S-R-PU +6 RR & 7 Feet asst.(ALAP) RD. EZ 10’ bike pre.
18
0