1.) Dancing Fire
100 Double Unders
50 GHD Sit-ups
40 Pull-ups
30 Power Cleans 135/95lb
20 Dumbbell Walking Lunge, heavy
10 Muscle Ups
100 Double Unders
2.) Quad smash/calf smash
*3.) 5 rounds
7 Bench Press, heavy but not to failure
7 L-sit Pull-ups
*4.) Snatch Pull 80/3, 85/3, 90/3, 95/3
*5.) Front Squat 75/2×3, 80/2×3, 85/2×3, 90/2×2
note: front squat percentages based off of 1RM C&J
*6.) Row Session
10 x 200m Sprint, rest 1:1 @ 28-32 S/R
100 Double Unders
50 GHD Sit-ups
40 Pull-ups
30 Power Cleans 135/95lb
20 Dumbbell Walking Lunge, heavy
10 Muscle Ups
100 Double Unders
2.) Quad smash/calf smash
*3.) 5 rounds
7 Bench Press, heavy but not to failure
7 L-sit Pull-ups
*4.) Snatch Pull 80/3, 85/3, 90/3, 95/3
*5.) Front Squat 75/2×3, 80/2×3, 85/2×3, 90/2×2
note: front squat percentages based off of 1RM C&J
*6.) Row Session
10 x 200m Sprint, rest 1:1 @ 28-32 S/R
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Amy Zynda
Forevah (or like 19ish minutes)
75# PC (shoulda done more). First WOD with no bands! Woo!
16
2
So you went from zero pull-ups a month ago to 40(!!) today?? Yay
It took a while, but yes!!! Yeehaw!
Grant Soletski
24:44 75lb dbs
It was going really well until the MU's showed up. Front squat done
3
0
Hilary Krueger
19:35RX except 85#PC and not muscle ups.
35# DB Mile run with ash before, so windy!
9
2
So jk on almost RX the more I thought about it. But I did GHD and DU AND Pull ups ha!
yeah for black velvets
Laura VanderKelen
23:54 rx with bar muscle-ups instead of rings. ZERO FAILS!!!
40# dumbbell lunges
6
2
Lindsey Koehler
Barbell! 🍀🍺
Power snatches, power cleans, OHS (125# - PR), push presses, 175m walking lunges.
4
0
Michelle Johnson
23 ish
18:30 w/ DU caps, some hanging pcs before Alyssa reminded me they were from the floor; 50# DBs, MUPs
15
0
Paul Mantz
21ish 65lb DB things were not working for me this morning. Happy St Patty's Day 🇮🇪🍀🍀🍀🇮🇪
15
0
Ty Krueger
14:30 w/85# DBs
Happy St. Pats everyone.
14
2