Complete 5 rounds for time of:
- 5 HSPU
- 10 front squats (115/75#)
- 15 box jumps (24/20″)
WOD Notes: All 3 of these movements are likely to show up in the open in the next two weeks. Take this workout to get some practice in while seriously testing your breathing and work capacity. Step ups are allowed in place of box jumps if you want to practice getting into a rhythm and kipping HSPU are allowed provided you possess the shoulder strength and stability to attempt them. I usually want you to be able to complete a strict HSPU to an abmat before kipping.
Open Notes: There are still several athletes that need to make up 16.3 so we will postpone results until Tuesday’s post. If you are registered for the open, please submit your scores so we can validate them!
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6:00
Dave 8:58 Rx+ (135), step-ups
Joe S. 🙂
Dubs 10:30 (10 push-ups, 85, 20″)
Tobin 10:51 (10 PU)
Mel 10:35 (10 pu)
Stu 9:00 (7pu, 53 kb squats, 16″ step)
Dani 9:09 Rx+ (24″)
Chase 9:52 (AM)
Patrick S. 11:15 (3 Hspu, AM)
7:00
Brit D. 8:44 (5pu, 55, 16″)
Dawn 11:32 (45/am, 45, 16″)
Ed 10:18 (10pu, 95)
Elissa 10:49 (25/am, 65, step-ups)
Zaki 9:20 (10pu, 75, 20″)
Marvin 10:00 (5pu, 45, 20″)
Yay!
5:15
Eric 12:23 (30″)
Murray 10:35 (3″)
Nicole 11:05 (55, pu, 16″)
Faith 11:58 (24″pu, 16″, 55)
Nikki K. 11:50 (65, 10pu)
KTS 11:19 (2″)
Karen 11:12 (45#, 20″pu))
Smith 13:07 (95, pu)
John M. 9:58 (5″, 95)
Kelly K. 9:13 (4″)
Jenn 11:40 (Rx+24″)
6:15
Rich 12:36 (65, pu, 20″)
Vinny 15:03 (75, 2″, 20″)
Mohyeed 16:21 (5″)
9:30
KTN 7:32 (Rx+24″, UB)
Lombardi 8:30 (24″, 2″, 65#)
Erik 10:40 (95, pu)
Matt S. 13:38 (1″)
Tanya 11:20 (10pu, 24″)
Doug 10:15 (45, 20″, 4″)
Betsy 9:05 (35, pu)
Jenny 12:47 (1″)
KTL 9:32 (5″, 45)
4:00
Austin 7:37 Rx
Tav 10:08 (10 push ups)
Pugh 9:40 Rx
Robbie 7:39 Rx
Caba 13:30 (95, 3xpu)
Kerri 12:32 (65, pu)
Bre 12:40 (1″, 24″, pp)
Brooks 11:08 (pu, 24″, PP)
Marissa C. 15:20 955, 18″, 20″pu)
Tom S. 13:54 (3×4″)
Duris 11:56 (5″)
Vanessa 12:50 (60, pu)
Dnaielle 12:09 (5″)
Brian W. 12:28 Rx
Mike C. 9:13 (2″)
JImbo 10:43 (5″)
Kelly D. 15:54 (70, pu)
5:00
Jeff 15:15 (165BS, pu)
JIm C. 13:50 (85, 7″, 16″)
Tyson 17:09 (10 pu)
Dan E. 12:01 Rx+ 135, 3″
Bob 15:56 (5″)
Tim 14:37 (15pu, 85)
Kenny 15:28 (10 pu, 85)
Caine 14:46 (10 pu, 95)