Skill/Strength:
Every 2 min for 4 Rounds
3 Box Jumps 40/32” + 3 Deadlifts
-Start at 75% and add load each round
Metcon:
For time
60 Wall Balls 20/14lbs 10/9ft
25 Toes to bars
100 Double Unders
50 Wall Balls
30 Toes to bars
100 Double Unders
40 Wall Balls
35 Toes to bars
100 Double Unders
-Scale DU to 150 SU or 100 SUXOVRS
-20 min cap
Accessory Work:
4 rounds for quality of:
8 Supinated Barbell Rows, pick load
6 GHD Glute Ham Raises
Mobility:
3 min calf smash per side
3 min lat smash per side
3 min hamstring smash per side
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Autumn Jarvis
35/35 T2B RX 😊
30” box, last round DL 1 rep max PR 267#
18
3
Chelsea Sherman
17/35 TTB
Some ttb some toes to highest, but I legit tried on every rep. 🥹
18
0
David Rueckl
Capped, scaled the TTB with GHD// 150’singles 24 GHD on the last round.
27” Box, deadlift to 315.
Was sorry to miss the 515 crew! Showed up and moved forward 30’
17
0
Erika Donaldson
Fun at the east side today! 9 WB in round 3
E2MOM 30" box 175-190# Sauna and coffee accessory!
17
0
James Mueller
Box jump 30” deadlift 365-425 METCON 12/35 T2B SUs instead of DUs
Everything is sore today. Moved best I could. Another great Freaking Hard Friday!
20
0
Jenny Wesolowski
16:46 w some mods due to sore calf from Chad
Rx wall ball, rx t2b for set of 25, ghd for set of 30 which was worse, t2parallel for set of 35 to not worsen hands. 100 su per rd to keep calf happy. Deads @ 205-240 all touch n go. Step ups instead of jumps
8
0
Justin Peterson
16:24
DL up to 365lbs
19
1
You should have done the workout with me this morning. Your time clearly indicates this was easy enough for you.
Pamela Gehl
64 dubs in 2nd round scaled
14#WB, toes to // 100 dubs/round
skill/strength 24" box deadlifts 155lbs-185lbs. Coffee and sauna at East Side-fun to switch it up today!
15
0
Steve Kaster
18:39, sub 50 SU, Wall ball to 9 ft line with shallow squats and GHD to parallel or hip extensions
19
0
Steven Leiterman
Worked out with Kaylee and Selena
Snatch, Clean and Jerk, and Back Squats then 2 - 6 min rounds, 500 m row, 15 line facing burpee, max toes to bar. Round 1 - 30 TTB, Round 2 - 33 TTB
16
0
Theresa Rosenquist
18:42**
**Scl'd AF!! #35 KBS (v.WB)/V-ups/200 SU. BPx5@75/80/85/90 + 5&5 #20 SL RDL, pre:50 Cal bike & 30 cal Row, post: shldr PT.
12
0
Tilly Yakes
Up to 155# DL, 19:50 scaled A LOT
I knew something was up when I walked in solo.
24" box, 10# WB, Knees to chest instead of T2B, 150 Singles.
17
0
Travis Bittermann
🧢
I either had 30 or finished the ttb at the end. I did 15 and sets of 5 and then lost count at the end while I was doing singles, so I either started singles at 30 or 25 but yeah got capped regardless. Heart rate was just jacked after the first wall balls.
17
1
Did you lose count because you were too busy determining the novel you were going to post?
Tricia Spencer
19:10
8# WB, hanging knee raises, SUs,
16” box jumps, 155-185# DL, plus accessory work!
9
0