Skill/Strength:
EMOM 6
1: 3 Muscle Snatch at 30-40% Snatch Max
2: 20 Alt. Shoulder taps+Plank remaining time
Metcon:
5 rounds, each round for time
24 Pistols
8 Power Snatches 135/95lbs
8 Wall Facing Handstand Pushups
8 Power Snatches 135/95lbs
8 Wall Facing Handstand Pushups
-Rest 1 min between each round
-29 min cap
-Scale Pistols to a box
-Scale Power Snatch weight at 65% 1RM
-Scale WFHSPU to Piked halfway up wall or HSPU off box
-Rx is full wall walk into WFHSPU
Accessory Work:
5 Rounds
Row 400m at same pace as last week’s skill work
-Rest 1:30 between rounds
Mobility:
3 min glute smash per side
3 min delt smash per side
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Brittany Reinke
26:50***
SLS 20” box (focus on control), 85#, HSPU on knees from 20” box (no rep from rep 9 on 🤪).
14
0
Chelsea Sherman
4+18 pistols- definitely scaled
Pistols to a box (worked on grabbing a toe—got better). WFHSPU— tried my best for a while and then went from box. Humbled today. But I got a new bench PR and had a cute outfit, so there were a few bright spots 🥲
18
0
Danielle Stelmach
28:19 *pistols to 45+wallball, 65#, WFHSPU w/ 2 ab mats
EMOM ✔️ muscle snatch 35-40#
7
0
David Rueckl
24:51 HSPU off 24 inch box, Pistols to 24” Box 95# snatch
Showed up and moved forward 30’
14
0
James Mueller
Muscle Snatch 95#. WOD Capped 8 WFHSPUs left. Finished after worked out with the better half
Scaled WFHSPUs pike off wall with 35# plate and abmat. Pistols off 20” box standing on 45 and 15# plate RX bar
11
0
Jenny Wesolowski
28:03 everything scaled. 70#, pistols to small box, hspu to 10 lb plate and ab mat (not close to the wall)
Muscle snatches 45#
3
0
Joe Nygren
Hyrox Nov 16 so I did some stuff for that
Running, so much running
11
2
I have thought about doing one- I have questions.
This will be my first, not sure if I can answer anything but I’ll be at the east side at 6:15 tomorrow
Jordan Teague
21:55, sc
Pistols off 20” box standing on 45, PC @95#, pike PUs w/ 35& abmat
Muscle PC@55
8
0
Justin Peterson
Total time 22:43. Unbroken WFHSPU
Splits were like 3:17/3:26/4:05/4:12/3:50 (used my watch to track when I started and ended rounds)
12
0
Megan Johnson
9:15 Meg(h)ans only at the East side. 💁🏻♀️ 23:47, scaled. (3:31, 3:44, 3:56, 4:08, 4:28)
Metcon: 60# PS, HSPU off 24” box, pistols to 20# box standing on a 35# plate. EMOM ✅ with 35# for muscle snatches.
13
0
Meghan Hersil
27:14 hspu off box, pistol to box, PS 35# Did not have fun but I did it
MS 35#
12
0
Mel Sanders
26:12 mod to move safely
banded squats, PS #55, WFHSPU pike --> 24" box | MS #45
14
0
Pamela Gehl
4 rounds in 29 min. scaled
finished 5th round with Ashley!HSPU-off the wall slightly-shit show! pistols hook behind ankle-45lb snatches. Coffee chat and abs.
16
1
No capping fun with friends!
Pauly VanderKelen
HBBS: 10 reps @ 155,205,255, & 305#
4x10 Kneeling Ab Rollouts with 20# in the weight vest alternating with 4x16 Forearm Curls with 35# dumbbells. 3x15 Leg Extension @ 100# alternating with 3x13 Calf Raise @ 205# / 3x15 Leg Curl @ 75# alternating with 20 reps of Lateral Raise with 15,20, & 25# dumbbells.
0
0
Sylvia Christensen
36:05 (11 pistols in round 5 at cap)
Ok I lied about the rest day. That was hard. 4:58/6:07/7:03/6:33/7:24 splits. big ol turtle.
18
3