Metcon:
5 Rounds
12 Clean and Jerks 145/100lbs
25/20 Echo Bike Cals
15 Strict Handstand Pushups
-Rest 2 min between rounds
-33 min cap
Mandatory Mobility:
3 min tricep smash per side
3 min trap smash per side
Optional Additional/Alternative Work:
3 Rounds for quality
40 Single Leg Plate Jumps (20R/20L)
8 Single Leg Box Jumps, pick height (4R/4L)
12 Box Jumps, try to rebound for speed
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Ashley Brocker
4 + 11 cals scaled
5 sHSPU (to one baby hair touch) + 10 deficit HSPU (45# plates) per round, 105#
28
0
Bradley Boockmeier
Yesterday’s WOD at school with all strict pull ups. Finished it under 8 minutes but I forgot to look at the clock
Push press up to 225. Deadlift @ 185
16
0
Cass Baier
capped with 5 SHSPU left- didn’t enjoy that
10 C&J@100#, 20 cal, 11 SHSPU 35# & ab mat
23
0
Danielle Stelmach
4 + 19 cals*
*strict HSPU w/ab mat+35 x2 rounds then added 10 x2, 100# | banded BMU practice 👌🏼
13
0
David Rueckl
28:09 HSPU off box 100# CJ
We need more biking programmed into our WODS.
Showed up and moved forward 30’
21
3
Erika Donaldson
40 cals round 5 65#barbell abmat and 10#plate HSPU
Scaling for back issues
21
0
Jenny Renon
4 rds at cap—100# 1st rd that was a mistake switched to 90#/tricep push-ups
30 min peloton after that yikes
20
0
Pamela Gehl
5 CJ in 5th round scaled
C&J 85lbs-8 reps/round, HSPU piked off box-10/round
22
0
Suit Up and Show Up
Fitnessed
"courage is resistance to fear, mastery of fear. not absence of fear" Mark Twain
17
0
Sylvia Christensen
32:32 105#
Rounds 1-3: 7 strict/8 kipping. 4&5 deficit kipping. 3.5 mile run
22
0
Theresa Rosenquist
32:37**
**Scl’d AF!! PClns@#75, DB PP @#25 LAOx6, bike ✅, pike on box. 105 Cal bike pre, 🫧🫧🫧🫧🫧post.
20
0