Skill/Strength:
EMOM 16
1: 6 Shoulder to Overhead (any style) @60% Push Press
2: 30-60 Double Unders
3: 50ft HS Walk OR 3-5 Wall Walks
4: Rest
Metcon:
AMRAP 8
10 Abmat Situps
5 Toes to Bar
Mandatory Mobility:
3 min adductor smash per side
3 min quad smash per side
Optional Additional/Alternative Work:
4 rounds for quality
12 Alternating Dumbbell Bench Press, pick load
12 Alternating Dumbbell Bent Over Rows, pick load
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Alex Ebert
Finished rd 9rx EMOM ✅
T2B unbroken and felt good. S2OH 125#, 30DU, 10ft HSW. Front squat PR 275# (+10)
18
0
Ashley Brocker
Grateful I didn’t have to squat, but I got to squat ❤️
EMOM better the second time after just 2 hours of warming up. 10+4 GHD (GHD in place of amsu). FS: 5 @ 125, 5 @ 145, 5 @ 165
17
0
Bradley Boockmeier
7+3 AMSU
165# PP, 60-50-40-30 on dubs, unbroken hand stand walks. questionable finish on my last rep, but i risked my life getting my hands past the line before my feet him!!!
16
0
Danielle Stelmach
9 + 9 AMSU Rx
EMOM: 85# 2 PP/2 PJ/2 split jerk each round, DU 30 unbroken, 27 unbroken, 14 very broken, 41 unbroken, HS walks with a PVC. 100 DB squats 25# 14:26
8
0
David Rueckl
10 rounds scaled hanging knee raises.
EMOM 115#
DU work for .40
3 Wall walks. Showed up and moved forward.30’
16
0
james macco
11 + 10* , I believe. Subbed GHD's for T2B
up to 115# for the PP. 40-50 dubs each time. WW mods.
13
0
Jamie Burbey
11
Emom @145, 60 dubs, HS walking, rest hard AF. Happy Thursday, yaay fitness 🇺🇸🤘🏻🙃🤘🏻🇺🇸
16
0
Kimb Davister
7+7GHD
105, dubs, hand stand walk practice (though it was mostly hs holds 🙄)
19
0
Mel Sanders
Fitnessed
65# pp, 10 L/R sing. Leg plate jump#35, 2ww w/hold/shifts | core crusher mod ghd/vup-t2jcup
9
0
Sylvia Christensen
13 + 1 abmat sit-up
105 S2OH/30-40 dubs/5 strict pull-ups. 2 mile recovery run
18
0
Theresa Rosenquist
11R + 12 reps**
**Scl’d w/ K2E@Rope, EMOM: BP@#75, 30-48 DU, 30” mod HSH😖. 5k bike & ROM pre, 5 S-R-PU post.
15
0