Skill/Strength:
50 GHD Situps for time
3 min cap
Metcon:
4 rounds, each round for time, of
12 Shuttle Runs (25ft down and back=1)
12 Clean & Jerks 155/105lbs
Handstand Walk 50ft (25ft down and back)
-Rest 2 mins between each round
-Each round has a 5 min time cap
Accessory Work:
Every 3 min for 10 Rounds
Push Press 3-3-3-2-2-2-2-1-1-1
Start at 80% and add weight each round
Mobility:
3 min trap smash per side
3 min calf/achilles smash per side
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Alex Ebert
1:43 GHD. Capped each rd. 135# 0ft, 4ft, 12.69ft, 12.69ft
First time hand stand walking. Went better than expected. Thanks for convincing me to try Sam.
15
0
Bradley Boockmeier
1:35 GHDs. Most I’ve done unbroken, by a lot.
3:22. 4:00. 3:58. 4:07. 21:27
14
0
Carrie Schatzman
4:24; 4:28; 4:58; 4:52; scaled: 75#. (No touch on last round of shuttles)
2:29 GHD’s
Accessory push press: up to 145# (23# PR!!)
9
0
Celia Osorno
Cap RX but finished
Did not finish the entire HSW round 3, 80% probably.
GHD 1:39
11
0
Cody Stelmach
1:21.9 ghds // 4:30, 4:37, 4:39, 4:26 (24:12)
Front squats prior: 2x5 @235# drop set of 175# for 14
18
0
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2 seconds to spare scaled
right around the 5 min mark each rd. 4:46 quickest rd. 3ww 20 weight shifts or until failure. 45ghd
18
0
Ian Wilson
Most fun I have had since yesterday!! Can't wait until tomorrow!!
Always remember how fortunate we are to have minds and bodies that allow us to do this every day!!
20
0
Jenna Decker
2:02 GHD // WOD: 4:30 / 4:39 / 4:55 / 4:50
RX weight. Wall walks instead of handstand walking. Cleans from yesterday.
12
0
Jennifer Gleason
2:39 GHD
Shuttle Run, 85# C&J, 1 Rd-2 around-the-world; 3 rounds :50 HS Hold. 5:00/Rd.
7
0
Jenny Wesolowski
21:21
Hang db clean and push press (30# each),bear crawl instead of hs (50 ft first 2 rd, 100 ft last 2 rd). 3 something first 2 rd, just over 4 min last two rd. Kettlebell swings (35#) instead of GHD: 1:57. Took pace on workout conservative as it felt like I was standing in an oven
9
2
Kevin Hansen
4:04/4:00/3:59/4:02
@Seev made us do squat clean and jerks!!
- also scaled to WW
16
2
Mel Sanders
Friday fitness & ☕️
C&j #85
4:31 (5ww)
4:34(:45s HSH)
4:35(:30s HSH)
4:30(5wwUB)
1:38 GHD
17
0
Natalie Blomquist
Finished @ 🧢* scaled//1:25 GHDs
#85 C&J, sub 5 wall walks//capped rounds 3 with 4/5 wall walks
17
0
Theresa Rosenquist
3:44/3:52/3:58/3:59** GHSU: 2:13
**12 Cal bike (v. ShRun), #20 DBs PCln&Jk, 50 PlnkShldrTaps. 30 GHSU @1:00, last 20 in 4x5.
11
0