Metcon:
For time
Row 1000m
50 Double Dumbbell Hang Clean & Jerks 50/35lbs
50 Toes to bar
Row 1000m
25 Dumbbell Devil Press 50/35lbs
50 Strict Handstand Pushups
-30 min cap
-Scale DB to do sets of 6-10 unbroken
-Scale SHSPU to plates+mat under head or piked off box, no kipping
Mandatory Mobility:
3 min lat smash per side
3 min tricep smash per side
Optional Additional/Alternative Work:
4 Rounds for quality
:30-45R/L Single Leg Balance while standing on abmat
Max R/L Single Leg Wall Sit
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Celia Osorno
Complete & scaled
15#, 15 T2B / then ab mat sit up, hspu to 35# plate and ab mat
9
0
Cody Stelmach
Strict hspu accessory (getting over a cold)
Every :90 x 6 rds max SHSPU: 3/3/2/3/2/2 // incline bench press+ max pike deficit hspu // eccentric deficit hspu and wall facing shoulder taps
15
0
Danielle Stelmach
Capped 2/50 sHSPU*
*left arm only with 50# for C&J and Devil Press - sHSPU w/25+ab mat | 1750m vested run
15
0
Ian Wilson
Fun, Friends, & Fitness
Moved for 28 something. Still a bit sore from last week.
14
0
Jenny Wesolowski
29:53 scaled
30# dbs, toes to 3/4, hspu w 45+ 10 + ab mat 🙈. Did a few with 45 and ab mat then added the 10. Had about 6 minutes to do the hspu too. First day here in over a month, yikes.
11
0
Jessica Ploof
8/50 seated strict press
15# DB seated strict press, 30# DBs, half toes to // half v ups
10
0
Justin Peterson
28:59. That was way worse than any semifinal workout 😮💨
16
1
Agreed. And thats with sll my grandma substitutions. 😵💫
Sylvia Christensen
28:59
Seated DB strict press for SHSPU. Tey were very challenging and took 7 minutes
15
0
Theresa Rosenquist
28:18**
**Scl’d AF!!** Row✅, #20 DBs, #12 V-ups, DB & AbMat Box HSPU . **DMIE!! 10’ BikeErg pre & post. 🫧🫧🫧🫧🫧
13
0