Metcon:
30 min AMRAP
25 GHD Situps
5 Squat Cleans 185/125lbs
20 Handstand Pushups
5 Squat Cleans 185/125lbs
15 Bar Muscle Ups
5 Squat Cleans 185/125lbs
Run 400m with medballl 20/14lbs
Mandatory Mobility:
3 min quad smash per side
3 min lat smash per side
Optional Additional/Alternative Work:
Every 3 min for 5 Rounds
20/16 Cal Ski Erg
Max Sandbag Bear Hug Hold 150/100lbs
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Alex Ebert
1+6 cleans rx. The med ball run was the easiest part. I said what I said.. 🤷♂️
20
3
Anna Ebert
100/400 in second round but finished running after cap
All GHDs 🙌 105# cleans, HSPU off box, BMU off perch plus some ring rows and push ups.
10
0
Autumn Jarvis
Dragon bowl practice with Kevin. Legs did not want to work during rope climbs
16
0
Body Movin'
mods to move
hspu off box. 155#bb. push ups and pull-ups. lots of walking with med ball. 700m
17
0
Celia Osorno
2 rounds*
Finished after buzzer. 7 green band MU; mainly strict hspu// last round run/walk
13
0
Chelsea Sherman
1+~100m run
Mods— 105#, box BMU, plate & ab mat hspu. Coffee ☺️
18
1
I know coffee was the BEST !
Cody Stelmach
Lots of accessory work
E2MOM x5 - 5 RMU + 500m recovery bike erg // 3 sets: 3 rope climbs + 30 GHDs + 3 rope climbs + 75ft HSW- rest 2 min (18:32) // incline bench + db rows // 4 sets-: 4 min work/3min rest - 600m row + max bike erg meters (1071/1107/1043/1037m)
15
0
Danielle Stelmach
1 + 0.02km bike*
*GHD|1.2km bike w/ 14# WB|105# PC|HSPU w/ ab mat|BMU w/ green&thin blue band
14
0
David Rueckl
2+15 push ups/ring rows. GHD // HSPU off box 125# bar 20# med ball
Super scaled but showed up and moved forward 30’
17
0
Donny Covaciu
1+12/15 Cleans. Scaled
Did as many GHDs as possible before finishing with to parallel and did chest to bar instead of BMU.
11
0
james macco
2 + 9* 165#
Strict 35# DB Press for HSPU. Strict pull-ups for bmu. ///// Planks with a 45# plate for EC.
13
0
Jenny Renon
3/5 squat cleans in 3rd set of rd 2–finished rd after cap—105# SC/BMU&HSPU from box
17
0
Jenny Wesolowski
2 + 3 ghd with mods
Demoralizing week especially today. Things I should’ve been able to do I couldn’t. Scaled everything more than usual. Some full ghd, some to parallel because pulling in lower abdomen. First set of cleans @ 105#, then 95# for the rest. Pull-ups/pushups. Hspu w 25 + ab mat and eventually to 45+ ab mat.
6
1
JORDAN MAGGLE
2 + 20 HSPU - scaled
Justin said to try harder on the medballl runs so I did. 20# MB, 135# SC, HSPU and BMU off box
10
0
Josh Schill
Face melter 🤢🤢 scaled
(2 rounds + 20 HSPU) // 10ghds + 15 sit ups // 105 SCs // HSPU off a Box // BMU off a box // 20# ball run (shuffle?) // AND 4 miles beforehand 💀🤮
10
0
Kimb Davister
1+4BMU Rx
20 lb med ball; HSPU went better than expected and BMU were flying; still need to work on breathing though
16
0
Liz LeFevre
1 + 200m run. #105, HSPU w/plate, jumping box BMU
Definitely was not feelin a grove today,,, some days just b like that💁♀️
11
0
Nathan Henrigillis
1 + 70
Mat sit ups, hspu box, jumping bmu box, 185# power second round
16
0
Pauly VanderKelen
DL: 10 reps @ 155,225,275,315, & 345#
4x17 Lying Leg Circles with 7.5# on each Tri-Flexor alternating with 3x12 Overhead Tricep Extension with an 95# barbell and 3x12 Arm Curl with the same weight / 3x10 Rope Tricep Pushdown @ 80# alternating with 3x10 Preacher Curl with 80# EZ Bar.
0
0
Roxanna Miller
2+25 GHD and 5 Cleans
First day back at the gym in 4 months, so lots of modifications!
full GHD, 85 lb. squat cleans, 45 lb. plate + Abmat under head for HSPU, ring rows +pushups instead of BMU
I'm in for a lot of sore muscles tomorrow!
18
0
Theresa Rosenquist
🚣🏻♀️Rowing 🚣🏻♀️
2 hrs of ALL the things…Walk to the boathouse -> get the boat to & in the water -> Row -> try not to flip the boat! -> Get boat out of water & in boathouse -> climb hill to car -> Take a deep breath!
15
0