Skill/Strength:
Every 1:30 for 10 Rounds
Deadlift 1×1 at 70%, 1×1 at 75%, 1×1 at 80%, 1×1 at 85%, 1×1 at 88%, 1×1 at 91%, 1×1 at 94%, 1×1 at 97%, 2×1 at 97%+(PR Attempts)
Metcon:
EMOM 12
1: 2-8 Deficit HSPU up to 6/4”
2: 5-20 GHD Situps
3: 1-2 Rope Climbs/3-6 Rope Pulls
Mandatory Mobility:
3 min hamstring smash per side
3 min bicep smash per side
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Chelsea Sherman
245# DL- 5# PR
EMOM - hspu from box, 1 rope climb, 20 ghd’s
15
1
Yay! Congrats 👊
Danielle Stelmach
375# DL PR!!! 🙌🏼
DL 255-375# (10# PR) | EMOM 3 HSPU w/ a smidge of a deficit 😆 - 1 rope climb - 20 GHD
20
1
Wow! Nice work
Jenny Wesolowski
275# deads (10# pr 🎉)
Ghd @ 20/20/15/15. Strict pull-ups @ 5 unbroken. Hspu @ ab mat first 2 rds for 3-4 then 10# plates for hands and ab mat for head for 3 reps. Last rd 25 # plates alongside abmat and only got 1.
11
0
JORDAN MAGGLE
WOD @ CFSH (Buford GA)
Metcon: 14 minute AMRAP of 4 pull ups, 3 DL @ 275, 2 box jumps, 100 meter run. EMOM : BS every 2 minutes
14
0
Kelly Glanding-Woelfel
215# DL (20#PR!)
6 deficit HSPU from box, 10 GHD, 4 rope pulls
16
1
Congrats Kelly!
Mel Sanders
Times Like These...Celebrating 16 years w/ Mel's Husband
DL 285#(no PR 90.069%) | 7 hspu box w/ 45#, 15ghd, 1 rope climb attempt & 1 rope pull
15
2
Pamela Gehl
Emom - done scaled
to many scales to remember!
Deadlifts up to 215lbs - no PR
15
0
Samarth Mistry
EMOM sc 5 SHSPU w Abmat+10#, 10 GHD, 10 strict PU except 6 in last round [17:22]
DL 235/250/265/280/290/300/310/322/330 fail/330 PR 🎉 [16:44]
7
1
Nice work dude!
Sylvia Christensen
3 mile lumber
8 deficit shoulder snaps/20 back snaps/3 strict pull-ups
13
0
Theresa Rosenquist
🪲255 DL🪲
Aimed for 260+ #SoClose! #NextTime!! EMOM✅ ea R: D-HSPU off 24” box (x8), =GHSU= (x15), RC 🐥(x1).
15
0