Metcon:
21-18-15-12-9
Row Calories
50ft (25ft down and back) Single Arm Dumbbell Overhead Walking Lunge 50/35lbs
50ft (25ft down and back) Single Arm Dumbbell Front Rack Walking Lunge 50/35lbs
Strict Handstand Pushups
-Women’s row cals are 18-15-12-9-6
-30 min cap
Mandatory Mobility:
3 min glute smash per side
3 min hamstring smash per side
Optional Additional/Alternative Work:
4 rounds for quality
Hollow Hold, 30 secs
20 Kettlebell Side Bends, pick load
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Autumn Jarvis
25:??? 30# DB, HSPU ab mat & 25# plate, last 12 just ab mat
Good luck to everyone competing tomorrow !! 💪💪
12
0
Carrie Schatzman
21:37; scaled; body wt lunges, 50# farmer carry, hspu w abmat & 15# plate then changd to 10# plate
0
0
David Rueckl
27:57 scaled. 35# double dumbbell sitting strict press
Full gym! Super fun vibe!
Showed up and moved forward 30’
Good luck to everybody tomorrow!!!
13
0
Ian Wilson
Fun, Friends, Fitness, Friday, & JT
20:36 zone 2, Good Luck to all the Teams competing this weekend
9
0
Jenny Wesolowski
26:17 (alternate rd of strict hspu w 45 plate + ab mat and strict db press seated on floor against wall w 25# db’s)
6
0
Liz LeFevre
23:24 …. Different mods. Left arm/shoulder bothering me
Row/ 100ft #35’s held at side/ hand release PU
9
0
Theresa Rosenquist
23:08**
**Scl’d AF!!! Row✅ WL @#25 (🚫OH, Shoulda done #30 🤦🏻♀️), & Box HSPU. (I’m kinda ty-ty today. Good week!)
10
0