Skill/Strength:
8×3 Strict Handstand Pushups (or strict deficit HSPU)
-Make them challenging, but unbroken
-Rest as needed between sets
-Coaches will provide 12 min to complete
Strength 2:
Every 2:30 for 3 Rounds
10 Back Squats at 72%
1×10, 1×9, 1×8
Metcon:
2 Rounds
20 Pullups
30 GHD Situps
-6 min cap
Mandatory Mobility:
3 min adductor smash per side
3 min lat smash per side
Optional Additional/Alternative Work:
Every 2:30 for 3 Rounds
10 Bench Press at 72%
1×10, 1×9, 1×8
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Ashley Brocker
successful sHSPU and other active recovery
Tried/failed 10# plate deficit. Fun afternoon EMOM 8: 1) 25’HSW + 30 DU, 2) 6-8 chin ups
0
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Cass Baier
Yikes-idk what even happened this AM
SHSPU-25 & ab mat/ BS 115#/ 6:00 on the dot
20
0
Celia Osorno
Ugly unbroken pull ups
3:33 ab mat sit ish ups// really was just there for the handstands
13
0
Danielle Stelmach
5:53 Rx | 125# BS (60% to ease hip flexor back into squats)
Strict HSPU 25# plate+ab mat (felt good; could have maybe done less assistance) | quads are toast
10
0
David Rueckl
5:50 scaled Ring Rows , first 30 GHDRX last 30//
165#BS HSPU off a box. showed up and move forward 30’
19
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Donny Covaciu
Treated it as a 6min amrap. 10 butterfly PU and 20 ghd to parallel
SHSPU went smooth Rx. BS at 280lb
14
0
Ian Wilson
Fun, Friends, & Fitness
So happy to see everyone! Got a little movement in. Fun morning!
19
0
Jamie Neubauer
3:54 ring rows for pu.
Would rather have done pu. Back squat @ 160. Rx shspu
16
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Kimb Davister
BS @190
Stopped in after the climbing gym for some super fun and easy back squats
12
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Pamela Gehl
5:59 scaled
10 pullups/10 ring rows
15 GHD's 15 sit ups
HSPU negative with 45lb + abmat
Backsquats 85lbs-backsquats done in costume.
19
0
Sylvia Christensen
3 mile run
Every 2 min x 8 1 snatch pull + 1 high hang power snatch + 1 segmented power snatch 95-105#. HSPU worked up to itty bitty deficit (like 10# plates 😂)
20
0
Theresa Rosenquist
5:13**
**Scl’d AF!! 2 S-RPU + 18 =RR= & GHSU✅ (UB 😃!) DL v BS@ 170x10}x3, DB SP seated: #20 LA/#10 RA. 15 min EZ! echo pre.
16
0