Skill/Strength:
EMOM 6
1: 30-45sec HS Hold
2: 30-45sec Hollow Hold
Metcon:
4 Rounds
15/11 Calorie Echo Bike
18 GHD Sit Ups
12/9 Calorie Echo Bike
50ft Handstand Walk
-Rest 2 min between rounds
-Scale HS Walk to 4 Wall Walks
-26 min cap
Mandatory Mobility:
3 min quad smash per side
Optional Additional/Alternative Work:
3 Rounds for quality
1 min Sandbag Hold 150/100lbs
10 Back Extensions
You must login above to log your score
Bradley Boockmeier
I can’t remember 18:37 or 18:47. Rx. Much better than I expected. But my quads are rather tight from the good ol bike and GHD
15
0
Cody Stelmach
Did it yesterday (18:54) // tomorrows cleans (210) //Thursdays back squats 250x10
Accessory: burpee pullup and burpee bar muscle ups (7 min) // row-du-sandbag-lunge (18:19)
8
0
Danielle Stelmach
23:24 *walks to wall | EMOM ✔️
Pushed the bike, unbroken GHD, and spent a lot of time on the walks to wall-def a little rusty 😆 | banded BMU practice (didn’t bother the lat 🙌🏼)
13
0
Dusty Neubauer
17:51
Unbroken handstand walk except for last set, ran into the rig like a naf
21
0
Jamie Burbey
18:10
2:48/7:38/12:48/18:10. 1 round of HS walk, shoulder said nein, wall walks the rest of the way 🤘🏻🫠🤘🏻. Yaay fitness!
19
0
Justin Peterson
17:56 [2:47/2:59/3:19oops/2:51] 25ft lengths
Can’t let the mid workout wah wahs kick in that hard 😤
18
1
Schmuck
Mel Sanders
25:XX mod
13/11 cal assult bike, 2 WW + 1WW w/ :20-30 HSH | TY Pam for the yummy coffee!!!
19
0
Pamela Gehl
21:42 scaled
9/7 cal bike, ab mat situps with 14lb wall ball, 2 Wall walks
Bpress wed accessory 70lbs-85lbs
ab roll outs and glue accessory
19
0
Theresa Rosenquist
21:53**
**Scl’d AF!! Bike✅, GHSU✅, T’s WW sub combo.
HSH & HH/HR ✅. 15 min bike EZ!! Pre. 🫧🚽🚿🫧
16
0