Skill/Strength:
Every 2 min for 5 Rounds
1 Clean Pull+2 Power Cleans+3 Squat Cleans at 70% Power Clean 1RM
-You can drop after each rep
Metcon:
10 Rounds
10 GHD Situps
5 Handstand Pushups
-16 min cap
Mandatory Mobility:
3 min trap smash per side
3 min delt smash per side
3 min quad smash per side
Optional Additional/Alternative Work:
Every 2 min for 5 Rounds
1 Pause Bench Press+3 Bench Press+1 Pause Bench Press at 60% 1RM
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Alex Ebert
15:10? Finished 2 HSPU after cap. Went rx. Most rx HSPU I’ve done
Cleans at 165. Oly lifts
3
0
Carrie Schatzman
11:something; hspu w/25 & abmat; 92 ghd’s - last 8 were amsu;
Complex at 105;
2
0
David Rueckl
10:58 scaled HSPU off box GHD //
Clean complex 125# showed up and moved forward 30’
13
0
Jamie Burbey
7:15 Rx
185-225 Clean complex. Learned it's frowned upon to finger the plate holes during handstand push-ups. Happy Friday 🤘🏻🫠🤘🏻 10 Rounds E2MOM, 50lb DB, 6 Alt SA devils press, 6 Burpee over DB, 6 Back rack squats, 6 Alt DB Box step ups
14
3
That’s old standard. I think you can finger the holes as long as your hands are on the tape line.
😂
It's ok, flat palms = more surface area for even pressure distribution 😃
Jenny Wesolowski
10:47 hspu w 10# plate + ab mat, 6 rd ghd then 4 rd amsu
Cleans @ 95-115# hspu fell off last few rds
8
0
Justin Peterson
6:29 strict HSPU. Unbroken.
Ultra raw dawg clean work at 205lbs.
14
2
Megan Johnson
8:44, half GHD/half abmat SU. HSPU off a 24” box with one leg up!
95# clean complex. Oly practice with Andre and other folks doing the Oly Open after class!
4
0
Pamela Gehl
13:26 scaled
GHD-RX, HSPU-Pike off box
Cleans 75lbs
Thurs accessory with Jimbo!
16
0
Sylvia Christensen
6:22
155 complex. 6 miles RX
15
3
I bet you didn’t have 400ft of bonus transition included in your workout like me!
I considered this and you are correct. I made up for it in my 6 mile run prior to the workout 🥲
You smoked this one Sylvia!!💪💪💪
Theresa Rosenquist
10:35-ish**
**Scl’d AF!! =GHSU= & BP @ #75 😵💫 PCln Cmplx @#70. 20 min EZ BikeErg pre w/ shldr mob.
0
0