Skill/Strength:
EMOM 4
1: 8-15 GHD Situps
2: 5 Split Jerk at 60%
Metcon:
5 rounds
30 Wall Balls 20/14lbs
20 Chest to bar Pullups
10 Strict Deficit Handstand Pushups 2/1in
-Rest 1 min between rounds
-29 min cap
Mandatory Mobility:
3 min hamstring smash per side
3 min glute smash per side
Optional Additional/Alternative Work:
4 Rounds for Quality
1 min Wall Sit
45 sec Handstand Hold
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Claire Sipple
4+11 WB
hspu w/ abmat tempo negatives with kip up, rounds 2-3 10 C2Bs/10 pull ups, abmat+10# plate, round 4 RRs (double rip 💀),SJ #105
4
0
Emily Rowland
A big DNF, I saw the light. 30 WB/20 PU/10 HSPU first 3 rounds, 8 round 4, didn’t get to round 5. Finished 10 HRPU after the cap.
10 GHD & split jerk at 95
5
0
Jamie Burbey
22:58 Rx
15 GHD - Split Jerks @185. Yaay fitness! 🇺🇸🤘🏻🗑️🦝🤘🏻🇺🇸 Killed it with Tim!
7
0
Jamie Neubauer
23:06
First time using 14# WB again 🙌, 10 pullups/10 ring rows, shspu w/ abmat. Lifting and accessories after class
14
0
Justin Peterson
22:40. Subbed 15 strict pull-ups per round for the C2B because I stabbed my hand with a screwdriver yesterday and they super glued it shut.
175lb Jerks.
8
1
Mel's Husband
28:28*
lots of mods. scaled to the absolute core and was buried by beast mode Burbey. jumping & kipping pull ups. hspu off box (double-knee). emom v-ups & 165#
9
0
Sylvia Christensen
I don’t even remember
26? 27? Seated fumble press for strict HSPU because my jaw is snapping off again 😑
5
0
Theresa Rosenquist
28:58**
**Scl’d AF!! #20 DB Thruster (v. WB), 2 S-R-PU + 18 =RR=, 10 & 10 DB SP (seated, #20/#10). 🥵🫠 6’ EMOM (just ‘cuz I could): 15 GHSU & 10 BP (#75).
9
0
Tricia Spencer
27:22
10# WB, kipping PU with bands (15 r1-3, 10 r4-5), 20# DB press, EMOM @ 65#
6
0