1.) Up-Down
As far as possible in 14 minutes
50-10-40-20-30-30-20-40-10-50
Wallballs 20/14lb
Handstand Push-ups
Start with 50 WB’s, then 10 HSPU’s, then 40 WB’s, 20 HSPU’s and so on.
*2.) 5 rounds
17 GHD Sit-ups
4 Deadlift 315/220lb
17 cal Row
*3.) 5 rounds
6 Bench Press
10 Chin-ups
note: make sure your arms are fully extended on the chin-ups and pick a heavy weight for the bench press but not a weight you know you’re going to fail at.
*4.) Row Session
Row 5000m @ 20 & 30 S/R alternating every 500m.
note: maintain the same pace at each stroke rate.
5.) Snatch 60/2, 65/2, 70/2, 75/2, 80/2×2, 85/3×1, 90/1
*6) Snatch Pull 80/3, 85/3, 90/3, 100/2
As far as possible in 14 minutes
50-10-40-20-30-30-20-40-10-50
Wallballs 20/14lb
Handstand Push-ups
Start with 50 WB’s, then 10 HSPU’s, then 40 WB’s, 20 HSPU’s and so on.
*2.) 5 rounds
17 GHD Sit-ups
4 Deadlift 315/220lb
17 cal Row
*3.) 5 rounds
6 Bench Press
10 Chin-ups
note: make sure your arms are fully extended on the chin-ups and pick a heavy weight for the bench press but not a weight you know you’re going to fail at.
*4.) Row Session
Row 5000m @ 20 & 30 S/R alternating every 500m.
note: maintain the same pace at each stroke rate.
5.) Snatch 60/2, 65/2, 70/2, 75/2, 80/2×2, 85/3×1, 90/1
*6) Snatch Pull 80/3, 85/3, 90/3, 100/2
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Jamie Kemen
15/20 Wall Balls
HSPU off box. 10# WB. Snatch at 55#. Good job on 16.2 everyone!
22
0
Jenni Phillips
16.2 three times 😐
3:33 split 80 reps 3:21 split 81reps 3:12 split 83 reps And then 1RM dead lift 225# PR
21
1
You are a little bit crazy, but definitely committed to getting back to the bar faster for more cleans! Nice work!! #goatwork
Krystal Lowney
Home wod-18/30 HSPU (1 mat)
Same as daily wod, but swapped WBs for front squats, used Garretts 45# bar.
22
0
Lindsey Koehler
78 Rx
T2B are stupid. Shoes came untied during DU.
22
2
I can meet you at 6:15 if that works for you
I think my dad is going to be there cause he has to do it too.
Pauly VanderKelen
2/40 HSPU
Snatch technique work focusing on each position from the top - down, then touch-and-go snatch from floor / 5rds of GHD sit-ups, DLs, and row complete
0
0
Sarah McKee
?? I was there
Wall balls after missing for two weeks is painful. but I did them.
0
0
Theresa Rosenquist
257 reps10:53 tiebreak
16.2 redeaux. Glad its done. Great job ALL of CFGB!!
6
0
Ty Krueger
16.2 redo - 343 reps
2 less than yesterday but at least there is no more doubt. Thanks everyone for the support yesterday and this morning with a big shout out to Chuck for getting up early on his off day to come help judge this morning. True team player my man.
27
1
Nice work brother!!!! Great push today! Moved up nicely.