Skill/Strength:
EMOM 5
5 Deadlifts at 65%
Metcon:
5 rounds
50 Double Unders
10 Strict Handstand Pushups
15 Box Jump Overs 24/20in
50ft Handstand Walk (25ft lengths)
-Rest 1 min between rounds
-Scale DU to 100 SU or 1 min practice. Scale SHSPU to abmat+25lb plate under head (if you need more scale than that, you should pike off of box for full ROM). Scale HS Walk to 2-4 Piked Around the Worlds on your box or 5 Wall Walks
-20 min cap
Mandatory Mobility:
3 min hamstring smash per side
3 min calf smash per side
Optional Additional/Alternative Work:
EMOM 10
1: 30-45 sec Hang from Pullup Bar
2: 30-45 Plate Pinch Hold, pick weight
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Ashley Brocker
29:15
4:43/4:55/4:55/5:22/5:20. Pretty much just a skill piece with sHSPU. DL at 215
0
0
Autumn Jarvis
4+ 10 HSPU (25 # plate and and ab mat) otherwise as written
Deadlift @ 195#
38
0
Celia Osorno
15:40ish?
4 rounds was enough fitness for today 🥵 dubs 48/48/50/45 hspu w ab mat step overs last round HSW only 20ft the rest 40ish
12
0
Cody Stelmach
“The moment between stimulus and response is your attitude. That’s where your true power lives”
Deadlifts, snatches, front squats all done from the last couple days. Needed a quick wod so did: 21-15-9 bike cals-thrusters (95)- bar facing burpees
16
0
David Rueckl
4+7 HSPU scaled. RX box jump overs everything else modified
DL @275#
Cody was Herding cats this morning!!!
Showed up and moved forward 30’
16
2
james macco
19:51* strict DB press / pushups with shoulder taps
DL @ 260# // ab stuff for EC
10
0
Jessica Ploof
4+1of 2 around the worlds
SU, hspu off box, first round WW, then 2 around the worlds, 135# DL
18
0
Kimb Davister
Scaled a bunch and did all five rounds for practice. 33 minutes.
Deadlifts @ 245; TGC
22
0
Liz LeFevre
19:25- 6 strict HSPU( #25 plate & ab mat) WW half way up wall…. First set of dubs tripped up once, rest of the rnds unbroken dubs🥳
DL-#200
14
0
Mel's Husband
like 3*??
mods for all moves. Haven't jumped rope in some time...and I absolutely died out there
14
0
Pamela Gehl
3 rounds scaled
hspu off box, 2 round the worlds and 1 wall walk
Deadlifts at 155lbs
20
0
Pauly VanderKelen
Straight-Leg DL: 10 reps @ 135,185,205, & 225#
3x12 Overhead Tricep Extension with 15,20, & 25# dumbbells alternating with 4x20 Lying Leg Circles and 3x12 Seated Arm Curl with 15,20, & 25# dumbbells / 3x12 Tricep Rope Pushdown @ 50# alternating with 2x12 Reverse Curl & 1x12 Hammer Curl with 15,20, & 25# dumbbells.
0
0
Theresa Rosenquist
19:14**
**Scl’d AF!! 100 SU (R1 attempted DU but…wasted time!), Box-Knee-def. HSPU, 16” Box (R1 wasted time @ 20”), 65+ HSW sub, knees 🤦🏻♀️. DL @ 170. BikeErg pre.
1
0
Travis Bittermann
Finne 4 rounds
Only did 8 SHSPU 50ft walks pretty cool to get 4 rds. Usually hardly get 2-3, Cool. 315 dead’s
14
0