Metcon:
4 rounds, each round for time, of
21/15 Bike Calories
Dumbbell Front Rack Walking Lunge 70/50lbs 30ft
30 Kipping Handstand Pushups
Dumbbell Front Rack Walking Lunge 70/50lbs 30ft
21/15 Bike Erg Calories
-Rest 2 mins between each round
-Each round has an 8 min cap
Accessory Work:
Each for time
Row: 3x2000m
-Rest 3 mins between efforts
Mobility:
3 min glute smash per side
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Alex Ebert
37:05. Capped in rd 3. 2 mins of HSPU a rd
11, 10, 8, 8 HSPU 70# DB. Quad tightened up…. Lots of mobility the rest of today!
11
0
Carrie Schatzman
37:55 scaled;
HSPU w/45# & abmat; 20#DB (knee/hip bothering me- went light)
12
0
Chelsea Sherman
34 something scaled
30# dbs, hspu with ab mat and 35lb plate. Capped on last round, but finished after. Tired armies 😓
14
0
Danielle Sherman
Open Gym
PP EMOM. Rotating EMOM of bike, sHSPU w/abmat, bike, ring rows.
14
0
Ian Wilson
Had nothing in the tank this morning, but still loved it!
Happy Father's Day weekend to all!
15
0
James Lyerly
Under 38:00 scaled
Dbs @ 30#, a couple of HSPU then 15 HSPU piked off a box, accumulated 155 Cals on the bike… dropped to 15 cals for the last 2 rounds… I worked for 38ish minutes… they say consistently showing up is the key, so I did.
8
0
Jenny Wesolowski
33:40 something
Took a chill, light day. Still a lot of work. 20# db lunge, 20# db push press instead of hspu.
11
0
Kevin Hansen
3r in 29:12
That got tough 🥴
14
1
Probably should have done the last round to get tougher
Krystal Lowney
38:00
35# DBs but 120 Rx HSPUs!🫠 7 cals, 6 cals, 20 ft lunges, 30 ft lunges.
14
0
Liz LeFevre
Scaled 36:16. 15 cals-20HSPU with #10 plate-#40 lunges held at side
Wednesday’s Backsquat- #218 PR🎉🥳
10
0
Molly Leiterman
*36:46
*modified of course 💁♀️ same workout structure movements: three limb bike 10 cal, 10 knee exercises, 10 push ups off box, 10 knee exercises, 10 cal - 4 rds. Felt like I was part of a workout again today 🫶
14
0
Ryan Froelich
33:00 scaled (fast start, round 4 cap)
15/17/19/8 cal; 40# DB; 15/20/25/30 strict HSPU
15
0
Theresa Rosenquist
36:ishy** GrossButSurvived
**😱Thought it was 3R (🧠💨! R4 I was🥵💀 🪦), #20 DBs, 20 Ring Push-ups (or I’d NEVER finish a round); 6:57/7:10/7:19/8:00
9
0