Skill/Strength:
EMOM 7
1-2-3-4-3-2-1
Back Squats at 70%
-Min 1 do 1 rep, min 2 do 2 etc.
Metcon:
For time
Run 400m
80 Wall Balls 20/14lbs
80 Double Unders
25 Deficit Handstand Pushups 6/4in
80 Double Unders
1 Dumbbell Overhead+1 Dumbbell Front Rack Walking Lunge 50/35lbs 100ft (25ft Lengths)
Run 400m
-20 min cap
-Scale DU to 120 SU or 80 SUXOVRS, Scale HSPU to deficit off box if needed
Mandatory Mobility:
3 min quad smash per side
3 min IT Band smash per side
3 min rear delt smash per side
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Bradley Boockmeier
Finished just over 19. Scaled and more scaled. That was hard.
Squats at 255
14
0
David Rueckl
400m short HSPU off box 80 crossovers 20#DB lunge
BS 175 showed up and move forward 30’
14
0
james macco
90m of final run* / mods to the HSPU and DB lunges
BS: up to 225 on last squat
12
0
Jamie Burbey
Capped, finished :30 after 🫠
Little legs and too many snacks 🥴BS @ 285 yaay fitness! 🤘🏻🗑️🦝🤘🏻
15
2
Jenny Wesolowski
300/400m run at cap scaled at open gym
Crossovers, seated on floor against wall strict db press (25’s first 10 then 20’s), 20# db’s for lunges (much more difficult without being able to balance with other arm). BS @ 135# Bar muscle up drills then did some bmu with 2 green bands! Needed to get over fear of doing them. Hands ripped but will try lighter bands next 🎉
10
0
Kimb Davister
Just finished HSPU at 🧢
Finished anyway. WB to top target; 15s+10s for deficit; 185 BS
14
0
Samarth Mistry
capped at 75 ft lunges sc WB 20#, 80 SUXO, 13 SHSPU to Abmat+10#, DB 30# [17:11]
BS 195# [16:52]
0
0
Steve Kaster
18:15(?) w/ mods - 25# WB, 135# SP instead of HSPU, bike and SUs
Back sq to 315
15
0