Skill/Strength:
EMOM 6
1: 17/14 Cal Echo Bike
2: :30-45 Sec Handstand Hold
-Scale HS Hold off the box or bump it up to open floor space
Metcon:
3 rounds
30 Wall Balls 20/14lbs
10 Clean & Jerks 135/95lbs
20/15 Row Calories
10 Bar Muscle ups
-21 min cap
Mandatory Mobility:
3 min quad smash per side
3 min trap smash per side
Optional Additional/Alternative Work:
EMOM 12
1: 7R Crossover Box Step-ups
2: 7L Crossover Box Step-ups
3: 7R Single Leg Kettlebell Leg Extensions, pick load
4: 7L Single Leg Kettlebell Leg Extensions, pick load
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Chelsea Sherman
19:19 scaled
Box BMU, 85#, bike. Super tired but glad I showed up today.
20
0
Danielle Stelmach
20:14 *scaled to 5 banded BMU/round (2 thin blue)
EMOM 14 cal/45 sec hold ✔️
11
0
Erika Donaldson
I only came for coffee chat
EMOM meh ✅️
2 rounds + 10 C&J. For the BMU I messed around with a combo of mostly Banded strict pullups and BMU and push ups. Did 2 rx BMU but my hand is ripped up from the pullups the other day.
17
1
Its ALL about the coffee w/ friends!! 😃😋👊
Jenny Wesolowski
11/15 cals in 3rd rd at cap (85#, banded c2b and pushups)
EMOM:14,12,11 cals/45,35,30 second hs hold. The worst I’ve felt in a workout in months. Yikes, not a fun one when deconditioned
13
0
Kimb Davister
2 rounds at cap; finished after.
Took my sweet time today.
Got in a few brief open floor hs holds
18
1
STYLE points on the floor HSH!
Mel Sanders
present
14# wb fs, sp 60#, bike 13, rr/dip(b) + bar hang | keeping back happy
19
0
Pamela Gehl
2 rounds + 1 wallball
85lb barbell. bmu off box
Bike/HS Hold done-not as written body is beat!!!!
18
0
Samarth Mistry
EMOM 30 - 12 cal echo bike, 4 strict weighted pullups 11#, 8 deficit pushups 4”
Unbroken reps
11
0
Sylvia Christensen
19:49
First set of BMU unbroken was neat (2rep PR😀!) then it was 7/3, 6/4. 2 mile run
17
0
Theresa Rosenquist
20:49.69**
**Scl’d AF!! SA-DB-Thrs.(#20), PClns only (#65), RR-Trans-RD = 1 RMU. Biked 10 cals 61-65 RPM & 20+ sec CrowPose🥵
17
0