Skill/Strength:
EMOM 10
Odd: 5 Shuttle Runs
Even: 2 Pullovers
-Scale Pullovers to Strict Pullups
Metcon:
24-16-8
Alt Front Rack Lunges in place 115/85lbs
Handstand Pushups
12 min cap
Accessory Work:
3 Rounds
4 Wall Walks
30 Single Under Crossovers
Mobility:
3 min calf/achilles smash per side
3 min trap smash per side
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Danielle Stelmach
11:07 85#, HSPU with 35+ab mat
Did some jumping pullovers with a plate!
5
0
David Rueckl
8:44
Hspu off box and Deadlifts 145# 165# 185#
Hit a new Deadlift PR of 350# after class!
Showed up and moved forward 30’.
13
0
James Mueller
Pull overs are scary. METCON 8:24 w/ abmat
Also did tomorrow’s accessory deadlifts 365-415 also found 5 rep max 415
12
0
Jenny Wesolowski
9:28
75# and 25 plate + ab mat first round then 35 plate + ab mat. Good and bad. Stronger on lunges than I thought and should’ve did rx weight. Hspu went way shittier than usual. Did1-2 pullover attempts and 2 strict pull-ups per round
10
0
Justin Peterson
3:43 unbroken. Finally kicked the stomach bug!
Pullovers are coming along!
13
3
Liz LeCaptain
8:19
got stuck on the end swing of a few pullovers, friends helped me get unstuck
12
1
Glad we're friends!
Megan Johnson
8:34, scaled.
65# lunges; 24 HSPU from box, balance on wall w/ 2X 35# plates and abmat. EMOM did jumping negative pull ups on rounds 2,4,6; 3 burpee pull ups on rounds 8 & 10!
6
0
Pamela Gehl
12:00
finished last HSPU at 12 minutes exactly. Lunges 55lbs and HSPU pike off box. 1 wall walk + 30 crossovers 3 rounds. Skill strength strict pullups.
14
0
Pauly VanderKelen
3x10 Bulgarian Split Squats on each leg with a 105# barbell
4x3 Standing Ab Roll-outs on a ~0.5 degree board (Barbell supported with 2.5# iron plates) alternating with 4x16 Wrist Curls with 35# dumbbells / 4x16 Leg Extension with 30# on each Tri-Flexor alternating with 4x10 Calf Raise @ 205# and 4x12 Lateral Raise with 15,20,25, & 30# dumbbells.
2
0
Sylvia Christensen
7:07
A few weirdo pullovers then a decent one towards the end 👃🏼3 mile run with 5 strict pull-ups after each mile
9
0
Theresa Rosenquist
7:47**
** Scl'd: Lunges to DBs (#20s) + RingPushUps, Shuttle Runs x 5 @60', BikeErg 250 cals, 24:50. Banded mobility post.
10
0