Skill/Strength:
Every 3 min for 4 Rounds
5 Front Squats at 60-70%
5 Box Jumps 30/24in
Metcon:
EMOM 15
1: 10-15 GHD Situps
2: 10 Double Dumbbell Hang Power Cleans, pick weight
3: 10 Alternating Pistol Squats
Mandatory Mobility:
3 min calf smash per side
3 min quad smash per side
Optional Additional/Alternative Work:
3 Rounds
8 Bench Press at 60%
Run 400m
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Cody Stelmach
You don’t have to work out, you get to workout!
16
2
Danielle Stelmach
FS 115-130# | EMOM ✔️ **
**15 GHD/single arm DB thrusters 35&50#/pistols to box | HSW skill, strength/stability and core work. Almost died on a max effort handstand hold. 😬
5
0
David Rueckl
FS @145 EMOM GHD// 50#DB 24” BJ pistols to 24”box
First Tank top Tuesday for the 8:15! The guns were out!
Showed up and moved forward 30’
13
0
Jenny Wesolowski
12 GHD, 40# db cleans, 8-10 pistols most of them to wall ball
FS @ 105/110/110/115#
10
0
JORDAN MAGGLE
Participation 🏆
55 total GHDs, had to adjust to // at end. 50# DB, pistol progressions. SOS - FS @ 225#, 30’ box. Accessory Bench: 135-365# with 200m runs between sets
15
0
Josh Schill
10-10 (45#) -10 (Pistol to box)
115 FS & 30” box (probably could have done more, focused on form > weight)
9
0
Mel Sanders
Great start to the day
Fs 135#, finally back to 24"bj | 30# db, pist to 20" box| bench 3x10 @ 55#
5
0
Pamela Gehl
10GHD/8DBell Hang cleans 35lbs
pistols scaled-
front squats 75lbs/box 24"
Bpress accessory -55lbs/400m run done!
16
0
Sylvia Christensen
2 mile run
3 rounds 5 strict pull-ups 5 strict dips then 3 rounds 5 strict banded pull-ups + 5 strict banded dips
14
0
Theresa Rosenquist
✅✅ALL the things✅✅
KB FS: #52/56/65/70 & 22” BJ (🥳), 15 GHSU/#30s DBs/ pistols to14” box. 10 min bike & mobility pre.
15
0