1.) 4 Front Squat EMOM for 6 minutes @ approx 65%
2.) Gumby
11 minute Cap
5-4-3-2-1
Strict Deficit Handstand Push-ups males use 2-45lb plates / females use 1-45lb plate
Strict Muscle Ups
Deficit Handstand Push-ups males use 2-45lb plates / females use 1-45lb plate
Muscle Ups
2.) Gumby
11 minute Cap
5-4-3-2-1
Strict Deficit Handstand Push-ups males use 2-45lb plates / females use 1-45lb plate
Strict Muscle Ups
Deficit Handstand Push-ups males use 2-45lb plates / females use 1-45lb plate
Muscle Ups
Scaled version
5-4-3-2-1
Handstand Hold (1min-45 sec-30 sec-30 sec-20 sec)
Burpee Chest to Bar Pull-ups
Handstand Push-ups
Burpee Pull-ups
Intermediate
5-4-3-2-1
Hanging on a bar (1min-45 sec-30 sec-30 sec-20 sec)
Wall Walks
Burpee to “6 reach
3 second Up 3 second down Hand release Push-ups
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Ashley Bourgeois
12:43 scaled, FS 70#
HS holds, burpee c2b, hspu w/ ab mat/10# plate, burpee pu
7
0
Brandon Meehan
FS 185# | 10:53
Strict hspu & hspu off 15# plate and two ab mats | strict MU Progression | MUs done Rx
6
0
Brittany Nohr
Team wod w/ Ashley, Nasto, and Tina
First wod 3+19 burpees, second wod 5:31. That was fun!
6
0
Bruce Hoffort
145# front squat
I have no idea what happened after that.
6
2
Chris Ness
Scaled strict hspu 45lb plate abmat, 1 chest to ring then a kipping mu fs 195
3
1
๐!
Hannah Fameree
11:05 scaled. FS @ 95#.
Couldnโt quite hold the handstand holds for the full amount of time so i finished faster than i should have. HSPU from box.
7
0
Krystal Lowney
Most confusing wod ever?!
I was there, did regular HSPU and some strict with a plate and mat. Also burpee C2B and burpee PU. FS Emom @ 100#
7
1
Sorry. I tried. ๐คจ
Sal Bertuglia
Team WOD with DoJo. Iโve completed the johnson partner circuit.
8
2
Theresa Rosenquist
20:04**
**Mods for EVERYthing = Skill work. 15 min KB AMRAP: SA S/Sn/P/Sq ladder (5 rounds). PEC: 3ร{20 GH-HE/15 slo-mo GHSU/20 SL #BSU.
6
0