Skill/Strength:
Every 2:00 min for 4 Rounds
2 Back Squat @ 90%
Metcon:
12 min AMRAP
10 Alt. Dumbbell Hang Power Clean and Jerks 50/35lbs
10 Deficit Handstand Pushups 2x45lbs/1x45lbs
4 Sandbag Cleans 150/100lbs
Accessory Work:
5×5 Pullup Negatives from chest touching
Mobility:
3 min Lacrosse Ball Shoulder Smash, per side
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Alex Ebert
3 + 2HSPU scaled
50lb DB, No deficit, first round rx HSPU then 25lb plate under an May to finish other rounds. 100lb sand bag as that was what was available
7
0
Barb :)
4 + 9 clean and jerk, 25#, HSPU on a box, 100# sandbag cleans, 50# 1 round
190# backsquats
6
0
Carrie Schatzman
3+ 2 sandbag cleans; 25# DB C&J; HSPU off box w 45#plate deficit; 155#BS
4
0
Heather Phillips
3+7dph
DPU from a box, 1 round 50# slam ball, 2 rounds sandbag DL
155# BS
EC- few no band, 1 round thin black (thanks Sara!), most green band
18
0
Jamie Neubauer
4+3 def hspu
Rx Dumbell
Rx def. Hspu
Scaled sandbag cleans because 🤰
11
1
Because you had a big lunch?
Jennifer Gleason
Just watched Ashley P. crush it. 2+8 HSPU. (Ab mat w 10# plates) RX all the other shit.
175# BS
7
0
Krystal Lowney
3 + 3 DB
Started Rx on DHSPU but was only getting sets of 2 so I switched to an abmat between 45s. Sandbag cleans to my chin. BS at 155#
17
0
LAURIE MARTINEZ
4+10 DHPC & J
20# DB, HSPU kneeling on box, 40# SlamB, progressed to 97# BS
15
0
Mike Cegelski
3+5 DB Cleans
Back Squats: 305#- 3x, 325# 2x
1- 45# Deficit
PT: Yoke Carry & Burpee Box Jump Over, GHR & Weighted Back Extensions
7
0
Theresa Rosenquist
😵💫😵💫😵💫
4 R +1 DB HPCln&Jk (#30, DRPU, #100 SB Cln2Chest); BS 2x2@#135/2x2@#140. Mega Mobility post. WOD w/ friends @ FSF: 17:57 (team of 3) & 5x5 BP@#85
13
0
Travis Olsen
3 + 4HSPU
50# DB, level HSPU, 100# sandbags. Did 150# once. Manageable. 235# BS
16
0
Ирина Радченко
6 rounds VERY scaled 🥸
Did it One sided 🤪
20 GHD instead of sandbag cleans
205 BS
5
0