Skill/Strength:
EMOM 8
1: 4-6 Ring Rows with 3 Second Hold at the top
2: 2-5 Strict Pullups
-Don’t go higher than this volume, even if you can
Metcon:
AMRAP 20
5 Wall Walks
15 GHD Situps
15 Overhead Squats 95/65lbs
60 Double Unders
Mandatory Mobility:
3 min tricep smash per side
3 min calf smash per side
Optional Additional/Alternative Work:
3x400m Row
-Start at 70% effort and make each row 4-6 seconds faster
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Celia Osorno
3***
RX W/ 4 min left. Soul crushed once my body switched to anaerobic functioning, first round felt 🎉.
Pull ups: 5/5/2/2/
12
0
Danielle Stelmach
4 + 3 GHD *SU
EMOM: 3-5 sPU // 6 ring rows (DU practice after, was able to string 3-4 in a row!)
14
0
Erika Donaldson
Wod at Full Send Appleton
Missed the coffee chat!
19
3
🤨Ummm…is this going to be a regular thing?🤨 You need a permission slip…from ALL in the coffee group.
We missed you! Buuut, we fully support Full Send Fridays☺️😜
You trying to creep on a dude there or what?
JORDAN MAGGLE
Moved today — traveling for work
4 rounds - 50 reps @ 50# db alternating dumbbell press, 60 single unders, 10 lay extensions
Festivus WOD 4 for 6 minutes - completed five rounds and 9 reps from round 6
18
0
Jordan Teague
3 + 13 FS, mod/sc
3 WWs as close as I could get, FS at 85#
Ring rows, banded lat pull downs
16
0
Justin Peterson
6+15 GHDs unbroken
Did bare minimum every round of the skill work.
Found a max clean and jerk using only 15lb plates piled on the barbell, making 30lb jumps. Maxed out the barbell at 285lbs!
17
0
Megan Johnson
2 + 18/60 dubs. Scaled lots, but kicked my own ass because I only counted my reps for dubs and not single unders. 😂
Did 30 plank shoulder taps and 55# OHS, but challenged myself on the dubs. EMOM ✅
15
0
Meghan Hersil
Finished 4th round SU after cap
30 plank shoulder taps, 15 med ball swings, 15 BW squats, and SU.
14
0
Mel Sanders
3 + 14 ohs, mod
Ww fell apart (some of T's pu/taps/pu), ohs #55, 7 cal bike | 4 rr heel @ line, 4 spu (thick black)
20
0
Natalie Heim
4 + 7 dubs ***
Scaled to 30 sec handstand hold. Strict Pull ups w/ blue band
5
0
Steve Kaster
5 rounds with 95 # SP, GHD to parallel or hip extensions, 30-50 SU with 1 round skipped (ankle) and modified WW
19
0
Theresa Rosenquist
🐍Present!! 3R + 4/15 OH**🐍
**Scl’d AF!! T’s WW sub 😝, GHSU✅, 1-ish min DU (I got 20 UB!!🥇🥇🍗🥘!!), #15 DB OH Lunges. Skl&Str: 5 RR + 2 neg R-PU.
18
0