Strength/Skill:
Every 2:30 for 5 rounds – 3 Back Squats @85% No Squat Therapy Bands
Metcon:
8 min AMRAP
Run 200m
20ft Unbroken Handstand Walk
20 Alt. DB Hang Squat Clean & Jerks 50/35lb
Accessory Work:
8 min EMOM
Min 1: 17/14 cal assault bike
Min 2: 69 DU
*Rest 2 min and repeat 1 more time
Mobility:
Roll out calf/achilles area for 3 min each side
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Cody Stelmach
2+ 12 HCJ ~ (fell on HSW in second round at 16ft)
Up to 305# BS // Accessory work
10
1
Ian Wilson
Tried to keep up with Dusty - HSW not so good
10 cals bike, 50 DU, 10 cals ski /
5 rounds in 2:30 during Back Squats
17
0
Jenny Wesolowski
2 + 200m. Handstand holds (20s) on wall.
145# bs. Both rounds of accessory work. 10 cals instead of 14 and 69 singles plus some du practice on some rounds.
8
0
Paula Soletski
135# bs. 2 rds + 20ft. Sub hs hold for walks and 25#db
5 slow deficit pull ups. 50# rows x5 reps 3rds, 5reps x3 rds knee height ring dips
18
0
Theresa Rosenquist
2R + 57/150 SU w/ DragRope
Sub’d: 150 SU w/ DragRope (🤢 ☠️), 10 Ring push-ups, #25 HSqCln&Jk (🚫RA Jk). BS @ 125. EC: 4x{#25 DB AMSU & 30 WL.
1
0