SHANNON 2020
(Time, Adv, Sca, Fdn)
BUY IN 30 HSPU
THEN 38 OF THE FOLLOWING:
BARBELL ROLLOUTS
HAND POWER CLEANS
ALT PISTOL SQUATS
KBS 62/44
BACK RACK LUNGES
CASH OUT 8 WALL CLIMBS
TIME CAP 25 MINUTES
RX+ HSPU, CLEANS AND LUNGES 75% BW, PISTOLS, KBS 70/53, WALL CLIMBS
RX HSPU, CLEANS AND LUNGES 50% BW, ALT PISTOLS, KBS 62/44, WALL CLIMBS
RX2 MOD HSPU OR REG/KNEE PUSH UPS, CLEANS/LUNGES LIGHTER IF NEEDED, KBS 53/35, WALL CLIMBS OR WALK OUT PUSH UPS
RX3 REG/KNEE PUSH UPS, CLEANS LIGHTER IF NEEDED, BSQ OR GOBLET SQUATS IN PLACE OF LUNGES, KBS 53/35, WALK OUT PUSH UPS.
ROMWOD:
1 MIN FLAT THREAD THE NEEDLE R/L
1 MIN PUPPY DOG
1 MIN SADDLE EAGLE R/L
1:30 MIN SEATED FORWARD FOLD
1 :30 MIN SEATED STRADDLE
REBOUND
| 100% |  | |  | 0% |
| 1st | 14:47 Adv | Kaley Mon, Sep 28, 2020 | | 2nd | 21:18 Adv | Lindsay Mon, Sep 28, 2020 | | 3rd | 19:07 Rx | Heather H Mon, Sep 28, 2020 | | 1st | 18:03 Adv | Jonathan Mon, Sep 28, 2020 | | 2nd | 20:41 Adv | Craig Mon, Sep 28, 2020 | | 3rd | 21:58 Rx | Devin Mon, Sep 28, 2020 |
| Kaley | 14:47 Adv | | | Shannon | 15:06 Adv | | | Jonathan | 18:03 Adv | 155 lb | | Andrew Mu | 18:50 Adv | Butt hurt | | Craig | 20:41 Adv | 130# | | Lindsay | 21:18 Adv | | | Andrew Mc | 14:16 Rx | Pistol squats definite slowed me dow. | | Chris M | 15:27 Rx | Thought the wall walks were gonna be cake....THEY WEREN’T....happy birthday SHANNON | | Korbin | 18:42 Rx | 105# | | Heather H | 19:07 Rx | | | Jeffrey | 19:32 Rx | | | Devin | 21:58 Rx | 112 | | Marissa | 25:16 Rx | | | Baron | 18:11 Sca | | | Adam | 19:11 Sca | All Rx but wall climbs | | Carmen | 19:36 Sca | All RX Except only 10 hspu | | Sean M | 20:10 Sca | Everything Rx besides HSPU | | Raven | 20:42 Sca | | | Gary | 20:47 Sca | | | Scott | 21:50 Sca | Mod Alt pistols; 56%BW; tired | | Sonia | 22:40 Sca | Negatives HSPU, MOD pistol squats, 70# cleans and back lunges! 8 wall climbs literally killed me!!! | | Mona | 22:45 Sca | | | Matt M | 23:14 Sca | Subbed 50# db step ups for the pistols, I better have a jLo butt tomorrow!! Happy bday DNL! | | Allison Mu | 19:34 Fdn | 1/2 hspu and 1/2 pushups; scaled rollouts; Rx weight | | Mandy | 23:32 Fdn | Really pissed you weren’t turning 21!! Happy birthday, Shan! | | Dave | 21:02 | Mod squats/lunges |
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