1.) 15 minute AMRAP
30 Burpees to 6 target
20 Sledgehammer tire hits, do not need to alternate hands
10 Muscle Ups
Note: 2 minute time cap on muscle ups. If you get to 2 minutes move to the rig and complete 3 ring dips and 3 strict pull-ups for each uncompleted MU.
3.) 3 x 10 Strict Press @50% 1RM, 2 minute rest
Note: If you do not have a 1RM established find it first.
3.) 50 GHD sit-ups
*4.) 3 x 10 Bent Over Row, heavy as you can go without compromising torso position.
30 Burpees to 6 target
20 Sledgehammer tire hits, do not need to alternate hands
10 Muscle Ups
Note: 2 minute time cap on muscle ups. If you get to 2 minutes move to the rig and complete 3 ring dips and 3 strict pull-ups for each uncompleted MU.
3.) 3 x 10 Strict Press @50% 1RM, 2 minute rest
Note: If you do not have a 1RM established find it first.
3.) 50 GHD sit-ups
*4.) 3 x 10 Bent Over Row, heavy as you can go without compromising torso position.
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Cole Cravillion
2+ 8 burpees
10 mu on first round, 6 on the secondStrict press 3x10 at 135lbs
13
0
Grace Adler
2 rnds + 20 sledge (MU prog). 55#/65#/65# shoulder press.
jackson - 2 rnds + 2 MU rx. 65# press.
5
0
Pauly VanderKelen
2 rds + 3 MUs (Started with sledgehammer swings)
105# strict press / 60 GHD sit-ups / 145# BOBBR / OHS with slosh pipe
1
0
Robin Mueller
6 tire hits shy of 2 rnds
Sub sit ups for burpees, banded rd & pu. 45/55/60 SP
2
0
Ryan Froelich
I generally sucked at stuff
and tweaked an old neck injury
15
4
Sorry about the injury man. I struggled today too. Not fully recovered from yesterday yet!
Me too
Me too
Sorry about the injury man. I struggled today too. Not fully recovered from yesterday yet!
Theresa Rosenquist
2 + 23***
***BMU&RD (R.Sh), SP@45, Post: 3x{20 GHSU/20 GHHE/10 BOR @#65/75/85
3
0
Todd Rocheleau
3 rds, attempted a MU each rd, get all the way up & wrists would lock up
85 lb pressBent over rows up to 155 lbs
14
0
Yvonne Otero
1 + 3 MU progressions
Confidence class - 12 min amrap, 20 burpees, 20 sledgehammers, 10 MU progressions
14
0