Tuesday Apr 28, 2026

260428 METCON (Rounds, Sc, Fnd) AMRAP 20 with a partner: 400-m run Handstand walk (100 ft) 100 walking lunges – Run together. – Split the handstand walk evenly (50 ft each) – Share the lunges as desired. Scaled: 400-m run 20 handstand shoulder taps 80 walking lunges Foundations: 400-m run Bear crawl (50 ft) 60 walking lunges Masters: 400-m run Bear crawl (100 ft) 100 walking lunges Intended Stimulus -3-5 rounds. -Run efforts in 2:30 or less. -Handstand walk in 1:00-2:00. -Walking lunge steps in 2:00-3:00. -Fast-paced workout with built-in rest. 260428 PRE WOD SKILL (Check In) Pre-workout skill 5 sets: :20 handstand shoulder taps :40 rest – Choose from freestanding, heels against the wall, or toes against the wall. 260428 OPTIONAL SKILL (Check In) 3 sets: 10 skin-the-cats (on rings) :30 plank hold (on hands) 10 strict pull-ups :30 plank hold (on forearms) – Rest 2:00-3:00 between sets. Notes -Watch the skin-the-cat progression if you are unfamiliar with the movement. -Scale the strict pull-ups by reducing the reps, using a band for assistance, or performing ring rows. https://www.youtube.com/watch?v=Gc0CNL5eOlE 260429 OPTIONAL STRENGTH (Check In) 3 rounds for completion: 100-meter sandbag bear-hug carry (70/100 lb) 100-meter overhead plate carry (35/45 lb) 100-meter backward sled drag (45/90 lb) Notes -Scale loads to complete unbroken efforts at a steady pace. -Rest as needed between movements. -Keep your chest up and hips underneath your shoulders during the bear-hug carry. -Keep your ribs down and elbows and shoulders fully locked out during the overhead carry. -Lean back with the sled attached to your waist and fully extend each knee as you walk backward with the sled

Today's Leaders 1st 3+64 Rx Julia F Today! 2nd 2+68 Rx Taylor A Today! 3rd 3+2.5 Sc Diane Today! Alicia Today! Kori Today! Jessica T Today! Jessica L Today! Erika R Today! Katie E Today! 1st 4+100m Rx Caleb Nu Today! 2nd 3+4 Rx Matthew Today! Jason B Today! 3rd 3+3 Rx Thomas C Today! Mike Today! Rx/Sc/Fnd/Scaled 1 Caleb Nu 4+100m Rx Solo 2 Julia F 3+64 Rx 3 Jason B 3+4 Rx Masters bike 4 Matthew 3+4 Rx 5 Mike 3+3 Rx 6 Thomas C 3+3 Rx 7 Cooper T 3+2 Rx 8 Chase To 3+2 Rx 9 Thomas B 3+2 Rx 10 Evan B 3+1 Rx Weighted vest 11 Taylor A 2+68 Rx 12 Chad 4 Sc 13 Drew 4 Sc 14 Katie E 3+2.5 Sc RX reps Rx/Sc/Fnd/Scaled 15 Erika R 3+2.5 Sc 16 Greg U 3+2.5 Sc 17 Jessica L 3+2.5 Sc 18 Jessica T 3+2.5 Sc 19 Kori 3+2.5 Sc 20 Alicia 3+2.5 Sc 21 Diane 3+2.5 Sc 22 Megan S 3+4 Sc 23 McKenzie 3+4 Sc 24 Elizabeth 3+4 Sc 25 Sarah B 3+4 Sc 26 Adam 3+2 Sc 27 Scott P 3+1 Sc 28 Allan 2+68 Sc Rx/Sc/Fnd/Scaled 29 Melinda 2+68 Sc 400m row, shoulder taps 30 Cooper s 5 Fnd 31 Justin U 4+ Fnd 400m Run, 4 Wall Walks, 50 Lunges 32 Madison B 4 Fnd 33 Gabriela 3+24 Fnd 400m row 34 Amberly 3 + 2 Fnd W/Katie-Erika lots and lots of mods. What’s below foundations 35 Rylie 3+64 scaled 36 Kelly S 3+2 scaled 37 Alex D 3+2 scaled 38 Mariah 3+2 scaled 39 Deanna 3+2 scaled 40 Jeremy 3+1 Run + weighted vest - no HSW 41 Kristen 🤗 Sc 42 Dana F ✅ MOD WOD Rx/Scaled 1 Thomas C Yes 2 Megan S Yes 3 Adam Yes 4 Jason B Yes 5 Drew Yes 6 Cooper s Yes 7 Chad Yes 8 Mike Yes 9 Justin U Yes 10 Scott P Yes 11 McKenzie Yes 12 Kristen Yes 13 Madison B Yes 14 Katie E Yes Rx/Scaled 15 Erika R Yes 16 Greg U Yes 17 Jessica L Yes 18 Jessica T Yes 19 Elizabeth Yes 20 Kori Yes 21 Alicia Yes 22 Diane Yes 23 Kelly S Yes 24 Alex D Yes 25 Cooper T Yes 26 Deanna Yes 27 Evan B Yes 28 Rylie Yes Rx/Scaled 29 Mariah Yes 30 Chase To Yes 31 Thomas B Yes 32 Julia F Yes 33 Sarah B Yes 34 Matthew Yes 35 Gabriela Yes 36 Allan Yes 37 Melinda Yes 38 Taylor A Yes Rx/Scaled 1 Thomas B Yes Dropped to 10,5,5 Skin the cats