Metcon:
4 rounds, each round for time
Handstand Walk 100 ft (25ftx4)
30 GHD Situps
10 Ring Muscle ups (scale to 20 pullups)
-Rest 1:1 between each round
-Scale HS Walks to any combo of up to 10 wall walks, 20 HS Walks to wall, 100 sec HS hold
Accessory Work:
Every 30 secs for 5 mins do
1 Dead-Stop Front Squat- 2 sec negative each rep, holding 64% 1RM
— Rest 2 mins —
Every 30 secs for 5 mins do
1 Dead-Stop Front Squat- 2 sec negative each rep, holding 68% 1RM
Mobility:
3 min lat smash per side
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Carrie Schatzman
20’ of Rd 4;
REALLY slow HSW / 30 GHD / 20 green band pull ups / rest 5 mins between each round; 🥵🤯 mobility & coffee chat ☕️
3
0
Cody Stelmach
39:34
Less than 6 min each round //snatch work // 21-15-9 ski, run, db sq cleans // hammy curls, Superman’s
13
1
Thanks for CHEERING me on today!
Grace Adler
35:24 mod
5:02/5:08/5:10/4:52. 5 WW + 30 sec HS hold, GHD to //, 5 strict pull up + 15 ring rows
12
0
Jessica Ploof
37:31
Skinny red banded PU for rounds 1-3. Round 4 did 15 without a band 🥳 (had to stop cause hands ripped🥲), HS holds
10
0
Justin Peterson
29:16 (3:19, 3:53, 5:06, 4:40)
Round 3 and 4 were some of the hardest things I’ve done in this sport in over a decade.
12
1
Krystal Lowney
39:34 mods
Wall walks/walks to wall. Switched to abmat sit-ups in round 3, too much upside down🤯
9
0
Liz LeCaptain
10ft of round 4
5 walk walks+50ft HSW / 30 GHD / 5 banded low ring MU progressions+10 pull ups / rest 6 mins between each round
14
0
Liz LeFevre
42:24 basically did a million walks to wall. GHD’s & 20 pull ups
Focused on skill ,,not time💁♀️
10
0
Maria Onaindia
37:05 sc
20 walks to wall (first time doing those), 30 GHDs unbroken, 10 C2B/10 banded ring dips per T’s suggestion
14
0
Mel Sanders
DNF
HSH 2x/rd (:35-1:12/attempt), 15 jump PU & 5 rr/rd. 2 rr short @ cap w/1:1 rest
14
0
Mel's Husband
all the minutes
went 2 min per movement per round average except rd 4 went 3 min per movement. hs hold and movement close to wall.
7
0
Molly Leiterman
39:22 scaled
Did 5 min rest in btwn each round
20 HS walks to wall, 30 full GHDs, 10 pulls ups & 10 ring dips w black band
14
0
Natalie Blomquist
40:24 scaled
20 walks to wall with a few handstand holds and 20 kipping pull ups
12
0
Pauly VanderKelen
Front Squat: 5@135, 4@185, 3@225, 2@275, singles @ 315, and 335#, and 360#, then 7X3 @ 285# every 2:00.
50 second Front Rack Walk-out @ 335# / Static Bar Hang for one minute / 5x10 Standing Ab Roll-outs on a ~30 degree board (5th hole down on the squat rack close hole pattern) alternating with 5x12 Wrist Curls with 25# dumbbells / 4x10 Calf Raise @ 195# alternating with 4x12 Shoulder Raise with 25# dumbbells.
0
0
Ryan Froelich
Crap HSW, ok GHD, 6 MU/40 dips/40 C2B
Time ? (Looked at the clock, it was already 40)
14
0
Steven Leiterman
39:41
Rnd 1 - 7:19,
Rnd 2 - 5:33,
Rnd 3 - 5:31,
Rnd 4 - 6:18,
5 min rest between rounds
14
0
Theresa Rosenquist
37:45**
**GHSU✅, 20 = RR, Combo of HSH~45” & WW sub. Mega Mobility post!! #DidstuffThatllMakeMeStrongerSomehow
10
0