Skill/Strength:
12 min to Establish 1RM Strict Press
Metcon:
Every 2 min on, 1 min off
10 Front Squats 155/105lbs (from ground)
10 Handstand Pushups
Max GHD Situps
-Scale weight to go unbroken, but hate it
-Scale HSPU to go unbroken on at least the first round
-Continue rounds until you either get to 100 GHDs total or fail to get to the GHDs
-If you have no business doing 100 GHDs in a workout, modify to stopping at 75 or 50 or sub parallel or abmat sit ups.
Accessory Work:
5 rounds for quality
10 Hand Release Pushups
10 Ring Rows
Mobility:
3 min tricep smash per side
3 min quad smash per side
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Anna Ebert
6 rounds scaled
65# FS HSPU off box. After round 3 scaled to 7 HSPU per round. 100ab mat sit ups with 14# wall ball
85# SP PR
12
0
Autumn Jarvis
4 Rounds (95# FS and HSPU w/ab mat & 10# plate)
SP 97# failed at 102# (would've been a PR)
12
0
Brandon Kruswick
7 rounds (105# FS/HSPU off of box after round 2/69 GHD)
135# SP - 20lb PR
11
0
Carrie Schatzman
4rds; 75#, 5hspu w 25#&abmat & 5 off box; AMSU’s cuz no ghd’s - but I’m not sad about that;
102# SP (7#PR)
5
0
Cody Stelmach
Braxx: Dad, why did the cow cross the road?
Died at 44 GHDs (16,16,12,0☠️) // 162# SP // Pre-Class:18 EMOM : Ski-HSW-Bike-FR KB Lunge -max air squats
17
4
To get some corn!
Braxx is 3, and still trying to learn the art to a good dad joke.
It was better than both of the girls’ jokes
I guarantee these are all your own jokes Cody
Danielle Stelmach
SP 100# PR! // 5 rounds 75 GHD
SP 9# PR (failed 105&102#) // *scaled to 85# FS, HSPU w/ 45+ab mat
8
0
David Rueckl
Scaled 5 rounds, HSPU off box, GHD // 105# squats
125#SP
Showed up and moved Forward 30’
Happy Thanksgiving !🦃
11
0
james macco
5 rounds @ 135# That was a lotza 🌶️🔥🌶️🔥. HSPU off a 30" box.
SP @ 125# Good consistent shoulder progress being made
15
0
Jenny Renon
7ish seconds left in rd 5/HSPU from box/85# FS
Didn’t PR strict press, shocking
3
0
Jenny Wesolowski
In the 5th rd with mods to 100 ghds.
10 deads @ 135#, 10 ring rows. Controlled movements to keep AC joint happy. 2 min on, 1 off for 4 rds of 10 cal echo bike and step ups to 20” holding 20# each hand (instead of 1 rm strict press)
7
0
Krystal Lowney
6 Rds. 85#/Rx HSPU
All rounds unbroken. SP to 80#…not sure what my PR is??
14
0
Liz LeCaptain
5 rounds with 56 GHD RX - finished the GHDs on my own.
I did not like that.
Strict Press PR 120#.
I liked that more.
16
0
Megan Johnson
0:25 left in round 4, up to 69 GHDs. 105# back squat instead of FS. HSPU off a box.
Mobility and PT stuff instead of SP. A slow bike and sauna after class!
14
0
Natalie Blomquist
Strict Press PR #85//3 rounds (39,31,30) scaled
Scaled front squats from the rig and 5 strict HSPU w/ #45 and abmat
8
0
Pauly VanderKelen
Bulgarian Split Squats: 10 reps on each leg of Bodyweight, 25, 35, & 45#
4x15 Kneeling Ab Rollouts with 20# in the weight vest alternating with 4x12 Forearm Curls with an empty barbell / 3x15 Calf Raise @ 155# alternating with 14 reps of Lateral Raise with 20, 20, & 25# dumbbells.
0
0
Steve Kaster
Finished with about 30 seconds left in 4th. Knee friendly shallow back squats at 185, 2 mat Strict HSPU, GHD to parallel
SP to 225, failed PR attempt at 251
14
0