Skill/Strength:
EMOM 7
Bike 12/10 Echo Bike Cals
-Move at a pace to provide 15 seconds of rest each minute
-Scale cals if needed
Metcon:
AMRAP 13
15 Pullups
13 Handstand Pushups
11 Front Squats 135/95lbs
Accessory Work:
3 Rounds for Quality
8 Glute Ham Raises
10 Sandbag Bearhug Squats 150/100lbs
Mobility:
3 min lat smash per side
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Carrie Schatzman
3 + 11 HSPU; scaled: PU green band; HSPU strict w 35# plate & abmat; 75# FS
8 cal EMOM; accessory work: hammy curls, db curls & tricep pull downs;
6
0
Cass Baier
Humbled today-EMOM: basically biked the whole time and 7 cals short// 3 rds (+7 HS pushups in round 4) green band, ab mat, #75
13
0
Celia Osorno
4 + 2 PU
Unbroken pull ups with some butterfly & unbroken FS rx; mix of RX Kipping hspu and strict hspu off ab mat; bike died off real quick ☠️ (51 🤣)
14
0
Cody Stelmach
4+15 rx // EMOM in 12-17 secs each time
Pull-ups and front squats unbroken, 2-3 sets on hspu (really happy with this) // accessories
18
2
Danielle Stelmach
2 + 15 PU (HSPU w/35+ab mat)
EMOM: 10 cal/round (did the first 4 rounds in 20-25 sec/round… not a good idea… I am unwell as evidence by my Metcon score 😆)
7
0
David Rueckl
Scaled , 3+ 13HSPU off box Black and thin blue pull ups 95# bar
Enjoyed the bike EMOM. About 30 second per round.
Showed up and moved forward 30’
15
0
Devon Deda
4 + 1 pullup scaled
The goal was to come out hard on the bike and fall apart for the rest
7
1
😂
James Mueller
Bike ✅ WOD 3+ 1HSPU 🐢 abmat HSPUs. RX bar.
Ankle still sore being careful doing what I can.
18
0
Jessica Ploof
2+3 FS
75#, hspu off box, kipping PU, EM: first round 10 cals, then 8 per round 🥵
12
0
Justin Peterson
6+9 Pullups. Everything unbroken.
12 Cals each round
13
2
Meghan Hersil
3 rds + 13 pushups off box in 4th, FS with the bar, jumping pull ups off a box.
10 cals for 3rds then 8 cals the rest
13
1
Yay 🫁 🔥
Sylvia Christensen
4 + 13 hspu
11
2
Travis Bittermann
4+1 hand stand push up.
Hand stands caught up to me real quick 12 cals for the bike ea round
8
0