Skill/Strength:
EMOM 5
15-20sec Overhead Squat Basement Hold at 30-40% 1RM OHS
Metcon:
For time
Run 400m
80 Wall Balls 20/14lbs 10/9ft
80 Double Unders
25 Deficit Handstand Pushups 6/4in
80 Double Unders
1 Dumbbell Overhead+1 Dumbbell Front Rack Walking Lunge 50/35lbs 100ft (25ft lengths)
Run 400m
-20 min cap
-Scale DU 1:1 with SU, Scale DHSPU to HSPU or DHSPU off box
Mandatory Mobility:
3 min calf smash per side
3 min quad smash per side
3 min hamstring smash per side
Optional Additional/Alternative Work:
EMOM 12
1: 14/12 Echo Bike Cals
2: 30 sec Sandbag Bear Hug Hold 150/100lbs
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Alex Ebert
65# OHS hold // Capped 42 DU (3”HSPU deficit & PR)
Challenged myself on the HSPU. Capped but a slow finish after the cap.
23
0
Body Movin'
yesterday's accessory
3rds. 6:30, 6:18, 6:18
18
2
Cody Stelmach
“Living in the moment, it’s a gift. That’s why they call it the present.”- TL -19:29
No deficit // Accessory EMOM ✅
23
1
*today is a gift....
Danielle Stelmach
Capped 50ft lunge *scaled | OHS EMOM @ 35#
*scaled to 40 DU each time (2nd set was unbroken 🎉), HSPU 15 & no deficit. Finished after 25:23
20
0
David Rueckl
16:41 so many scales I thought I was a fish. HSPU off box 35#plates, SU and 25 box step overs with 30# dumbbells. 20# WB RX run cuz like Norm, I’m #BornToRun.
Showed up did what I could and moved forward 30’
24
2
Emma Mueller
EMOM 70# // 21:13 1” dHSPU (was on the run at cap)
First time doing a deficit HSPU
17
1
Erika Donaldson
Capped somewhere in the last run
35#plates deficit 25#dumbells
OHS@45#
Bench 5 x 2 @105#
18
0
Ian Wilson
Fun, Friends, Fitness, PT JT
Overhead holds felt good. Metcon not so good. "Sometimes you eat the bear, and sometimes the bear eats you"
15
0
Jenny Wesolowski
Capped at 50 ft lunges (10# plate + ab mat hspu, 40 du with a su between every one)
Usually do 35# plate and ab mat in workout so this was very challenging especially after all the wall balls. Lunges very slow and challenging. 45-50# OH squat hold
18
0
Josh Schill
45# OHS hold // 16:45 ✨scaled✨
14# WB / SUs / HSPU off 24” box (no def) / 35# DB lunges. 3 miles beforehand
12
0
Kelsey Waack
50/400m @ cap
Ab mat for HSPU, otherwise RX since Autumn stole the 30s then told me during the workout that it would suck, but I could do the 35s. 😏
15
0
Pamela Gehl
finished second set of dubs scaled
HSPU off box
BPress accessory with the girls 5x2 @ 85lbs
19
0
Pauly VanderKelen
DL: 12 reps @ 155,225,275,315#
3x12 Overhead Tricep Extension with an 100# barbell alternating with 3x12 Arm Curl with the same weight and 4x15 Strict Knee Raises / 3x15 V-Grip Tricep Pushdown @ 80# alternating with 3x15 Preacher Curl with 80# EZ Bar.
0
0
Selena Cashman
Capped 🧢 finished lunges
55# OHS hold - box deficit PU & 30 lb for lunges
18
0
Theresa Rosenquist
19:14**
**Scl’d AF!! 1k BikeErg, 160 SU, MBClns, Box & #45s HSPU, #20 DBs (nothing OH). #45 plate squat pry hold. -> Rowed ~ 5 mi.
18
0
Travis Bittermann
🧢
First 25 foot lunge knee did not feel good at all finished with deadlifts. The handstand ups took me so long at 6inch.
20
0