1.) 15 minutes alternating every 1:30 Handstand Walk/L-sits
2.) 20 minute AMRAP
Run 200m
10m Front Rack Lunge 155/105lb
10 Box Jumps 36/30
3 Muscle Ups
3.) 7 min. alternating every 30 seconds Hollow Rock/Superman
2.) 20 minute AMRAP
Run 200m
10m Front Rack Lunge 155/105lb
10 Box Jumps 36/30
3 Muscle Ups
3.) 7 min. alternating every 30 seconds Hollow Rock/Superman
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Alyssa DeNoble
1rd rx, then one mu each rd after. 4rdsish total i think?
11
2
I had no idea you added the weight that early! Nice!
I had no idea you added the weight that early! Nice!
Jake Roberts
6+150m rx
thanks Anna for the push and gymnastics tips!!
9
4
You're welcome! We're going to get you that press to handstand!
I checked you're all paid up for me
I checked you're all paid up for me
You're welcome! We're going to get you that press to handstand!
Mary Stueber
5+100m
FS 75# (3) 85# (2) thank you Alyssa! :-) 24# BJ Blue band MUP; 2 mat HS walk
14
2
Fyi I added the weight after your 1st round I think :)
Fyi I added the weight after your 1st round I think :)
Theresa Rosenquist
4 Rounds + 200m & 5m WL
Scaled: #35 WL (hammy tendon), 24 box, swing MU prog (red). HR/SM! 5×{10 BBBOR/3 SpJk (85/95/105) & 3×{10 Sots Press (#25)/5 eccentric HSPU work.
7
0
Yvonne Otero
3+10m Front Rack Lunges
65# Lunges, subbed practicing rope climbs for MUs. Thank you Alyssa for helping me with rope climbs today!
11
2