Metcon:
Hero WOD Nutts
For time
10 handstand push-ups
15 deadlifts 250/175lbs
25 box jumps 30/24”
50 pull-ups
100 wall-ball shots 20/14lbs
200 double-unders
Run 400 meters with a plate 45/25lbs
-No cap, but coaches will provide 35 min of class time to complete.
Mandatory Mobility:
3 min calf smash per side
3 min lat smash per side
3 min hamstring smash per side
Optional Additional/Alternative Work:
4 Rounds for Quality
1 Min Wall Sit
:30-:45 Pullup bar hang
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Carrie Schatzman
29 something; hspu w15# & abmat; ripped on 42 PUs so 8 RR’s; SUs & walked w plate;
9
0
Cass Baier
27:42 RX - fought for it (every single last dub ….in between singles 😂)
DL is 80%, PUs went to singles quick, WB sets of 10, pee break prior to 400 jumps🥵
20
0
Danielle Stelmach
29:54 *20” & SU the rest Rx
This workout had a lot of movements that tested my knee… easing it back in! Plus my hands were ripped for PU so that was fun 😝
12
0
David Rueckl
25:18 Box HSPU banded pull ups 20” box jumps 45# plate run
200 singles. Showed up and moved forward 30’
17
0
james macco
29:31*
HRP’s/DL Rx/ 24” BJ/ black band strict pull-ups/ 16# WB’s/ Dubs Rx / Run Rx
3
0
JORDAN MAGGLE
30:14 modified — finished with Liz, appreciated the push at the end
HSPU off box, 250 DL, 24’ box jumps, jumping pull-ups, SU. Was really happy to see the improvements on my pull-ups. Strung quite a few together
12
0
Justin Peterson
16:18. It’s too damn hot for a penguin to just be walkin around.
HSPU unbroken. DL unbroken. Box jumps unbroken? Pull-ups 23/14/13. Wallballs sets of 10. DU unbroken. Run cried.
17
2
Liz LeFevre
30:14- thanks Jordan M for pushing the 400m with me!
2 RX HSPU, 8 with just a mat/ rings rows (hand isn’t completely healed from the dragon bowl yet….)💁♀️
11
0
Nathan Henrigillis
28:41
Hspu from box, 250# dl, 20" box ju, jumping pull up, 40 wb with 20lb - 60 body weight, single under
16
0
Pamela Gehl
33:59 scaled
HSPU off box, deadlifts 175lbs, did all 50 pullups, wallballs 14lbs, box jumps 24"-50dubs then the rest singles, 25lb plate for run/walk.
17
0
Pauly VanderKelen
DL: 10 reps @ 155,225,275,315, & 7 reps @ 355#
3x15 Overhead Tricep Extension with an 95# barbell alternating with 3x15 Arm Curl with the same weight and 4x20 Lying Leg Circles with 7.5# on each Tri-Flexor / 3x13 Rope Tricep Pushdown @ 80# alternating with 3x13 Preacher Curl with 80# EZ Bar.
0
0
Sara Weber
32:14
35 plate + big an mat hspu, 125# dl, ring rows, longer rests on dubs to get sets of 25
18
0
Sylvia Christensen
20:40
3.5 mile run. Bashed my chin on 49th PU almost took me out. 16# ball. ~ 5+ min to do DUS 😆
18
1
😱
Theresa Rosenquist
27:41**
It was real. It was fun. It was real fun! Just toasty!! **Scl’d.AF!! DD HSPU, 165 DL, 18” BJ, 5 S-R-PU & 45 R2Ribs =RR=, #14 MBCln (v. WB), 2:1 SU:DU, walked 400 w/#25.
16
0