Metcon:
AMRAP 30
15 Deadlifts 185/125lbs
50ft Handstand Walk (25ft lengths)
5 Bar Muscle Ups
25/20 Cal Echo Bike
-Scale HS walk to 4 Wall Walks
Mandatory Mobility:
3 min lat smash per side
3 min hamstring smash per side
Optional Additional/Alternative Work:
4 rounds for quality
6 Strict Chest-to-bar Pull-ups
Rest 30 secs
10 Banded Strict Pull-ups
Rest 30 secs
12 Seated Dumbbell Strict Press, pick load
Rest 2 mins
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Carrie Schatzman
3+ 13cals; 125#, hsw; bmu’s off perch w/plate; lots of ups & downs on HSW’s;
14
0
Cody Stelmach
What's the best way to save your dad jokes?
6 rds: 15 cal bike -5 pullovers-30ft HSW (2 ish min a round) // 4 rds: 300m run-20 bar facing burpees - 10 db stoh (70) -1 min rest ~ 16:33 // class accessory
12
2
Josh Schill
5+7 DLs***
Good to be back💀 *DL 145# *wall walks (mostly to the line) *ring rows + push ups
10
0
Krystal Lowney
4 Rds 30:30ish
Wall walks, 5 strict pull ups. Finished my pull-ups after the cap.
15
0
Liz LeFevre
6 + 15 DL. ….. different mods… left shoulder sucks
#125 DL/ 50 ft DB OH / 10 ring rows
8
0
Pauly VanderKelen
DL: 10 reps @ 155,225,275,315, & 8 reps 365#
3x9 Overhead Tricep Extension with a 130# barbell alternating with 3x14 Strict Straight-Leg Raise to the bar while wearing 2.5# ankle weights and 3x9 Preacher Curl with a 110# EZ Bar / 3x9 V-Grip Tricep Pushdown @ 100# alternating with 2x9 Reverse Curl & 1x9 Hammer Curl with 45# dumbbells.
1
0
Tom Fameree
3 + 1 bike cal
15
2