Metcon:
5 rounds for time of
18 Row Calories
15 Deficit Handstand Pushups 4/2in
12 Deadlifts 205/145lbs
9 Hang Power Cleans 205/145lbs
6 Push Jerks 205/145lbs
-Scale HSPU to something you can do sets of 3-5 at a time
-Scale barbell weight to under 70% of your limiting movement (either HPC or PJ)
-Don’t scale the row cals (you know who you are!)
-35 min cap
Accessory Work:
Every 1:30 for 5 Rounds
10/8 Cal Echo Bike
Max Effort Bench Press reps at 50/40% Bodyweight
-Rest 30 sec between rounds
Mobility:
3 min hamstring smash per side
3 min trap smash per side
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Danielle Stelmach
31:59*
85# // HSPU 45+ab mat (didn’t have to use my emergency 10# Win!)
10
0
David Rueckl
23:35
Scaled to HSPU off a box and 75#
RX rowing though!!!🤣 showed up and moved forward 30’
Also got to watch Justin do a RX workout and that was impressive.
14
0
Ian Wilson
The most fun I could have had with Friends feeling as poorly as I did.
Days like today give us motivation to push harder, dig deeper, and achieve more. Smooth sailing all the time never makes a good ship captian!
20
1
Well said! Effort is a CHOICE!!!
Jamie Burbey
29:31, 165#
Deficit HSPU until round 4 then regular. Fell off a cliff and died 🫠
8
0
Joe Nygren
Open gym
5 min 10 sec: 21 ring rows, 21 deadlift (95#), 15 pull ups, 15 hang power clean (95#), 9 chest to bar, 9 shoulder to overhead (95#)
16 min: 200 single unders (buy in), 8 rounds of 6 burpee box overs (24”), 9 hand release push-ups, 12 single arm OH kb lunges (53# for some, 40# for most. Must get stronger with OH stuff!), 60’ sand bag bear hug carries (100#)
12
2
Justin Peterson
31:19 😵😵💫🥲
Thanks for cheering me on, 9:15 class! ❤️ idk if I’ve ever wanted to cry that bad during a workout.
19
1
That was impressive.
Theresa Rosenquist
27:16**
**Scl’d AF: Row✅Reg pushups/#115 DL/#20 DBs: HPClns & PJks. Chit chat afterward
14
0