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Thursday, March 26, 2026

Empusa

Metcon:
2026 Quarterfinals Workout 4
Row 1000m
30 Clean and Jerks (power or squat) 135/95lbs
Row 1000m
30 Strict Handstand Pushups
-20 min cap
-Tiebreak taken after each row
-Scale HSPU to box HSPU or plates+mat under head

Mobility:
3 min delt smash per side
3 min hamstring smash per side

Alternative/Optional Work:
EMOM 12
1: 3-5 Wall Walks
2: 5-7 Strict Pullups
3: 10-12 GHD Situps

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Ashley Brocker
11:56 + 4 of 11 sHSPU attempts that actually counted, others were just baby hair touches
0
0
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Autumn Jarvis
18:33 RX until HSPU (3 @ RX then rest w/ab mat)
13
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Bradley Boockmeier
17:32 rx
Counting to 30 is hard
11
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Carrie Schatzman
16:53; scaled hspu to strict w 10# & abmat;
Bench & coffee w pam ☕️
8
0
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Cass Baier
1 really good try at a SHSPU but 0/30
Tie break 13:41
13
0
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Claire Sipple
18:38 scaled
95# clean only, HSPU 45# plate + abmat
13
0
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Cody Stelmach
1/30 SHSPU (10:35 tie break)
3:43 row/finished cleans 6:44
14
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Danielle Stelmach
0/30 sHSPU - tie break 12:12
11
0
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Donny Covaciu
19:10 Rx
14:08 tie break i think
11
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Emily Rowland
17:04
95lbs & deficit push ups on 45lbs
9
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Jamie Burbey
14:17
Yaay fitness! 🤘🏻🗑️🦝🤘🏻. Thank you Joe for judging 👊🏻
12
1
My pleasure, buddy
Joe Nygren
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Jenny Renon
19:39–tricep PU instead of HSPU
11
0
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Jenny Wesolowski
19:24 (tried a strict hspu rx then all w 45 plate + ab mat)
Not in quarterfinals but I think tiebreak was 14:56
10
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Jessica Ploof
17:40
85#, hspu from box
10
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Joe Nygren
Workout number one, 117 reps
12
0
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Justin Riege
18 hspu rx. 12:13 tie break
13
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Kevin Hansen
25/30 HSPU
16
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Krystal Lowney
18/30 SHSPU
1 mat/plate otherwise Rx
11
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Liz LeFevre
12:31 tie break . 0/30 SHSPU
12
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Lucy Covaciu
18:00 scaled
65# HSPU kneeling off box
8
0
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Michael Green
7 SHSPU’s unofficially
Tie break 13:05
12
1
I wanna know what you mean by unofficially
Bradley Boockmeier
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Natalie Heim
QF #1 9:36
4
0
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Pamela Gehl
655 cals on 2nd row at cap
Master 55+ RX-85lb barbell. BPress with Carrie-4 sets of 4 @ 75%-75lbs.
13
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Rachael Hanek
17/30 SHSPU.
11
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Samarth Mistry
8 SHSPU sc 95#, Abmat+35#
7
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Sylvia Christensen
13/30 HSPU “unofficially” (12:51 tie )
2 mile trot
15
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Theresa Rosenquist
Looks like fun. Y’all FSSU!!
(Chillin’ today in the ER…rest day.
11
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