Skill/Strength:
Every 1:30 for 5 Rounds
7 Back Squat @ 50%
Metcon:
3 Rounds
100 Double Unders
20 Single Arm Hang KB Snatch (53/35lb), switch arms as desired
15 Handstand Pushups
15 min Time Cap
Accessory Work:
Arms by JT
3 Rounds
15 Banded pushdowns
15 Bench Dips
15 Close grip incline pushups (on a bench)
15 Barbell Curls
Mobility:
3 min Adductor Smash, per side
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Cody Stelmach
One day I will be fit again
100 unbroken DU to start was cool // 175# BS
17
2
Donny Covaciu
13:29, 1:30 min DU Practice
155lb BS, Learned how to do Kipping HSPUs properly.
19
0
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14min scaled
🐧. 45# kb. hspu off box. 165# sqt. back beware of kettlebell movements.
10
0
Grace Adler
13:55
50DU+6cal bike(2), 14cal bike(3rd round), 26#KB, 10 strict hspu/5 Kip. BS 95(1) 105#(4)
15
0
Jenny Wesolowski
9:01
26#kb, 200 su (should’ve just practiced du 😔), hspu from 24” box (some piked, most from knees). Accessory arms. 85# bs
11
0
Krystal Lowney
12:59 26#
90 seconds was about 75 DUs, but in the end I probably had time for all 100🤷🏼♀️ BS at 95#
16
0
Mike Cegelski
13:05
185# Back Squat
PT: 50 GHDs 4 Time, 4 rounds- Yoke Carry, Run, Run/w Sand Bag, 3 Sandbags over Yoke, Power Snatch Work
Accessory: Arms by JT
7
0
Paula Soletski
BS 95#, wod finished at cap only 10 hspu each round.
Hspu- used hspu mat and 25# plate. Kettlebell 26#.
2
0
Theresa Rosenquist
13:29 (scl’d)
200 SU/#26 KBSn/def.Push-ups—- BS @ #85 (👌) —- Abs by Ash. (knee a lil’ pissy today)
16
0
Toni Wilson
2 rounds plus 9 hspu at cap
26# kb, hspu w/abmat and 45# plate, but all du unbroken! Terrible at the rest of the wod but du were on point😊 107# bs
20
2