Skill/Strength:
EMOM 10
14 Wallballs 20/14lbs
-Scale to 12, 10 or 8 reps if needed
Metcon:
4 rounds
Handstand Walk 40ft
4 Bar Muscle ups
Handstand Walk 40ft
8 Power Clean & Jerks 165/115lbs
16 min cap
Accessory Work:
3 rounds for quality of
10 L/10 R Kettlebell Goblet Bulgarian Split Squats, pick load
Single Leg Wall Sit, L 45 secs/R 45 secs
20 L/20 R Single Leg Banded Quad Extensions
Mobility:
3 position banded shoulder smash
3 min trap smash per side
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Chelsea Sherman
3+ 21 weight shifts
Mods- WW, BMU from 24” box, weight shifts, 75# C&J . Wall balls- 12x5, 2x13, 3x14. Participated today, not my greatest effort.
14
0
Cody Stelmach
15:15 💪// Happy Veterans Day! Thank you 🇺🇸
150 wall balls (14 for the first 9, 24 to finish)
16
2
Danielle Sherman
Fitness Friday
sPU instead of bar MU | WW and walk to walls | Got through 3 rounds + sPU..... at least the wallballs were fun :)
14
0
Eric Hansen
2 + 4 burpee c2b
4 mod ww/4 burpee c2b/4 mod ww/135#c&j…wallballs 10x5/12x2/14x3 @ 20#
17
0
Ian Wilson
Rough week, but loved all the workouts!
Enjoy your weekend. Happy Veteran's Day to all who served!!
13
1
Jenna Decker
15:47
Scaling appropriately: 60% of the time, it works every time.
#85lb c&j, BMU from box, wall walks & handstand holds. Ass to grass wall balls @ #14
11
0
Jennifer Gleason
13:45. Solid mods. Broke a sweat.
All the balls- 10# hit a few at parallel!
9
0
Liz LeCaptain
14:56
20ft HSW / 4 strict PU / 16 GHD instead of PC&J
17
2
Maria Onaindia
14:30
Burpee pull-ups (some c2b), wall walks/weight shifts (alternated), 85# bar
WBs 10/12/14 for the other 8 rounds
Accessories (only 20s on the wall sits-those are tough)
15
0
Theresa Rosenquist
Almost(🧲💣) 3/8 final PClns***
Yowza! Sub’d: pushup & shldr tap combo}x4 -> BA-S-Pullup&pushup combo -> #75 PClns. WBs @ 10x#10.
10
0
Tim Sanders
thanks Vets
scaled cap at 3bjbmu in 4th rd...4ww 4bjbmu 40ish sec hsh. finished out well after the cap. did the wb as prescribed
15
0
Toni Wilson
15:51 scaled
Rx pc&j, walk to the wall practice, jumping bmu, 14 wb all 10 minutes
15
0