Skill/Strength:
Every 2 min for 7 Rounds
1 Push Press, rest 15 sec, 1 Push Jerk at 80% Push Press 1RM
Metcon:
Every 2 min for 7 Rounds
Echo Bike 12/10 Cals
Handstand Walk 50ft
-Scale Cals to finish in under 1 min. Scale HS walk to 3-5 HS walks into the wall or 2-3 Wall Walks
Mandatory Mobility:
3 min delt smash per side
3 min tricep smash per side
Optional Additional/Alternative Work:
For quality
4x 6 Single Leg Box Jumps, pick height
6x 1 Vertical Jump
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Ashley Brocker
Fun enough for a Wednesday
Completed bike/HSW in each set, but just barely in later sets. Good skill building session!
0
0
Celia Osorno
I biked all the cals
1/2 while holding Rudi RX + // 20ft HSW last round unbroken. Thanks for your help Cody!
9
0
Cody Stelmach
Metcon- RX all 7 rounds ✅ (holy crap the last 25ft in the later rounds got real hard)
Few months ago there is no way I could finish this, progress is fun!
12
0
Danielle Stelmach
Round 1-5: 5 walks to wall - Round 6-7: kick ups- open floor
PP & PJ @ 120#
15
0
Emily Rowland
10 bike calories & 3 WW
Real proud of my pace till the last round 🫠
PP/PJ 125#
10
0
Jamie Neubauer
10 cals/25ft
Had 1:00 in the first 3-4 rds to :37s back half rest in between. Should have done 50ft.
11
0
Kimb Davister
145# pushies but forgot to pause the 15 seconds between
Basically just HSW practice under fatigue. 10 cal/Made it at least 10’ per round, sometimes more; did tomorrow’s WOD too…have fun
10
0
Pauly VanderKelen
Straight-Leg DL: 10 reps @ 155,225,265, & 305#
3x12 Overhead Tricep Extension with a 115# barbell alternating with 4x12 Lying Leg Circles & Flutter Kicks wearing 5# on each Tri-Flexor and 3x12 Seated Arm Curl with 40# dumbbells / 3x13 Tricep Rope Pushdown @ 70# alternating with 2x13 Reverse Curl & 2x13 Hammer Curl with 40# dumbbells.
0
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Theresa Rosenquist
✅🪆✅🪆✅🪆✅🪆✅🪆✅🪆✅🪆**
**Scl’d AF!! Cals ✅ & T&JTP’s WWsub w/#5 DB 🫠. BP: 3x95, 4x100. 3R GHHE(x15), 36 WL, 25 AMSU post. 🫧🫧🫧🫧🫧
7
0