Skill/Strength:
Every 2 min for 5 Rounds
1 Tempo Strict Press+1 Dead Stop Strict Press+1 Strict Press
-3 second descent on rep 1, 2 second pause in front rack for rep 2
-Start around 60% and add load each round
Metcon:
4 Rounds
30 Wallballs 25/16lbs
20 Alt. Pistol Squats
16 min cap
Accessory Work:
4 Rounds for quality
Max Unbroken Handstand Walk
Max GHD Face Up Plank
Mobility:
3 min quad smash
3 min delt smash
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Danielle Stelmach
14:25 14#/pistols to 45#+WB
SP 55-80# super sad there were no 16# WB left 😉
4
0
David Rueckl
13:21
Pistol’s to box, 20# Wall ball.
SP to 105#
Had fun with lots of friends at 8:15!
Showed up and continued to move forward 30’
11
0
Maria Onaindia
Semifinals Event 5 (little dawg version)
85/95/105/115/125, some misses at 115 but none at 125💪🏻
13
0
Megan Johnson
9:49, 14# WB, hook pistols
“You probably should have used a 16# ball” -Cody.
55-72# SP.
5
0
Pamela Gehl
14:15
14lb wall ball, pistols-foot on toe
Strict press 45-65lbs
Ab roll outs
16
0
Steve Kaster
11:20, 25# ball, some to 9 ft, shallow depth and modified squats for sore knees
SP to 205#
11
0
Wherever you go in life, there you are...
12:51*
2rds narrow sqt 2rds box step ups. sp sk-15#
7
0