1.) 5 sets to work up to a 3RM Deadlift in between each set 5 Box Jumps 36/30
2.) 5 Rounds
10 Deadlift at 50% of 3RM Deadlift
3 Muscle Ups (if unable to to do MU replace with 5 Burpee Chest to Bar Pull-up)
15 cal. Row
Rest 1 minute
3.) 50 GHD Sit Ups
4.) 200m Handstand Walk or 20 minutes whichever comes first
2.) 5 Rounds
10 Deadlift at 50% of 3RM Deadlift
3 Muscle Ups (if unable to to do MU replace with 5 Burpee Chest to Bar Pull-up)
15 cal. Row
Rest 1 minute
3.) 50 GHD Sit Ups
4.) 200m Handstand Walk or 20 minutes whichever comes first
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Alex Peterson
11:29 225 DL
425 3RM. Wednesdays HBBS<
13
2
Jamie Kemen
19:51 @#125
#240 3RM, 5# PR
19
2
Matthew Luepke
Invictus!
6x3 front squats @ 175#63 reps for the wod3,6,9,12,15 hang power cleans @ 95 & bar over burpees
18
1
You better be trying to keep your back perfect - or else!! ;)
Nick Burgraff
19:44
3rm 465
15
2
Wondering if I could have done 465 but couldn't fit it on the bar. ;) Nice lifting Nick.
Haha, definitely had to use steel. But for the record, yours was waaaay prettier...
Theresa Rosenquist
17:45, #135, RBA MU
DL: #275x2 & 24 BJ, tomorrows a rest day so EEC: 50 #d AMSU(v. GHD), HSW prog., PSB/BTBPP/BOBBR & DT massage
15
0
Tina Schmidt
125# forgot the time...slower than Alex; subbed 75 DU for rowing
12/15 muscle ups without false grip...last 3 were bar muscle ups. 255# 3 RM
16
0