Skill/Strength:
EMOM 8
1: 3 Front Squats at 60%
2: 6 Back Squats at above weight
Metcon:
6 rounds, each round for time
Handstand Walk 50ft
8 Bar Muscle ups
8 Strict Handstand Pushups
-Rest 1 min between each round
-Scale HS Walk to 5 Wall Walks
-23 min cap
Accessory Work:
5 Rounds for quality
25 Unbroken Drag Rope DU
10 Sandbag Bearhug Squats 150/100lbs
Mobility:
3 min trap smash per side
3 min lat smash per side
3 min quad smash per side
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Autumn Jarvis
20:15 scaled (HSW up to 20ft, BMU from box, HSPU 15# plate & ab mat)
EMOM @ 95#
9
0
Carrie Schatzman
4 +7bmu @ cap; scaled; 25’ hsw; bird perch bmu; 4 strict HSPU w/25# &abmat & 8 Hspu off box to work full mobility;
Squats @105
3
0
Cass Baier
22:30ish scaled to HS walk practice/ box BMU/ HSPU #35 Abmat- last 2 rds off box// #70 (stuck to 60%)
11
0
Cody Stelmach
Wanna hear a joke about paper?
9
4
Never mind. It's tearable.
What did Batman tell Robin before they got in the Batmobile?
WHAT
“Get in the car, Robin”
Danielle Stelmach
22:07 // squat EMOM 105#
5 walks to wall, box BMU, sHSPU w/45+10+ab mat (2:50/3:12/2:53/2:59/2:59/2:14)
5
0
Erika Donaldson
25' HSW in round 4
Half 4x BMU and half with red bands HSPU with 15#plate and ab mat. Everything felt terrible today. EMOM @100# Accessory with regular rope. Not for quality.
11
0
Heidi Jones
20:10
HS walk practice / WW last 3 rounds, BMU off box, HSPU off box. Squats 95# first two rounds, the rest at 75#. My body kept saying “nope”, but still a fun workout 😊☃️
11
0
Jessica Ploof
19:48
Wall walks, jumping BMU off box (scaled to 4), hspu off box, 85# squats
7
0
Joe Nygren
15:48 (I think) scaled
5-5’ hs walks to wall, 4 Bmu, 4 strict hspu per round. 16/24 successful! 145# squat
9
0
Justin Peterson
1:22/1:31/2:12/2:35/2:30/2:44 was unbroken on everything until I failed my very last strict HSPU. Total time was 17:40
Front/back squats at 225lbs.
14
0
Megan Johnson
14:37, very scaled for wristy things. 35# double DB OH carry, jumping C2B PU, HSPU off 24” box with one leg lifted starting in round 3.
FS and BS at 90#
5
0
Pamela Gehl
4 rounds scaled
WWalks, HSPU off box and Glute ham raises in place of BMU, missed FSquat/BSquat portion due to weather.
8
0
Sylvia Christensen
Fun(ish) skill work day. 4 or 5 + 6 HSPU
135. 6 BMU/deficit kipping HSPU
10
0