Skill/Strength:
EMOM 16 alternating between
Max Effort Strict Deficit Handstand Pushups 4/2in (13 rep cap)
Max Effort Strict Pullups (13 rep cap)
max distance Handstand Walk
Rest 1 min
-Scale to Def HS Pushups off box – no wall kipping
-Scale Strict Pullups to ring rows if you can’t do unassisted singles or more
-Scale HS walk to ME Wall Walks or ME Weight Shifts
Metcon:
3 Rounds
10 Kettlebell Clean and Jerks 53/35lbs (5R/5L)
25 GHD Situps
10 Pistol Squats (5R/5L) -No alternating
9 min cap
Accessory Work:
7 Rounds
15/12 Cal Bike
-Rest 2 min after each round
-Empty the tank on each round
Mobility:
3 min lat smash per side
3 min trap smash per side
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Alex Ebert
Capped at 11/25 GHD’s rx
10 pull ups a rd, 4 SHSPU with ab mat, about 5ft each rd. Good practice..
7
0
Carrie Schatzman
7:55; 30#; 1rd AMSU w/15#med ball, 2rds GHD’s; pistols w/foot tuck
13 HSPU off box w/35#plate; 6 SPU w big green band; 25’ HSW practice
5
0
David Rueckl
Showed up
Scaled, to my ability. Passed everyone on the couch! Moved another inch in my marathon.
13
0
Grace Adler
5:57
26# KB, GHD to //, pistol to box. EMOM ✅ (10 strict HSPU to abmat no deficit, 10 strict pull up, 3 WW first round only 2)
12
0
Jessica Ploof
8:07
30# kb, hookbehind pistols, hspu off box, 2-3 strict pull-ups each round🥳, WW
12
0
Jordan Teague
8:15, 50 GHDs, 25 AMSUs w/ 10#WB, close legged Squats
Push off 24" box w/35# plate def, ring rows, WW as close as I could do (it's getting closer to the wall!!)
10/13/3, 8/10/3, 8/9/2, 7/4/2
6
0
Justin Bruehl
6:29
Did 4 sets
Strict/weighted pull ups:
15,13x (20lb),10x(20lb),10(20lb)/////
Shoulder press:
50lb db x10
11
1
Almost twinsies!
Justin Peterson
6:30
HSPU: 13(UB)/13(UB)/10/8. Pullups: 13UB each round. HS Walk: 50, 55, 55, 40.
15
1
LAURIE MARTINEZ
8:10 (@ home)
Skipped Skill/Strength
15# DB for CJ
Situp w/15# DB
Pistols w/front toe touch
12
0
Mel Sanders
Fitness fun
Hspu box #35 plate, ring row, hsh w/shifts | kb #26, pist toe on top
12
0
Natalie Blomquist
7:55 * single arm kb c&j
Worked on pistols, some rig assisted as needed. EMOM: Subbed #25 single arm strict press, single arm ring rows, and box jumps
10
0
Steven Leiterman
7:17 🙃
Round 1: 10 pushies/13 pullies/75 ft - Round 2: 7 pushies/13 pullies/40ish ft - Round 3: 4 pushies/13 pullies/50ft - Round 4: 3 pushies/13 pullies/50ft
15
0
Theresa Rosenquist
8:28** & …
…34x4ct push-ups/3 SPU + 4x10” FAH/198 PlnkShldrTaps. WOD Scl’d w/: #26 KB/mixed GHSU(50) & AMSU(25)/wrap. pistols to 16”box.
15
0
Tim S.
8:69 scaled
20ghd. 10 narrow squats. 8 dhspu pike off 30" box. 6-9 spu per rd. 3ww two rds hs hold last rd
5
0