1.) Trapped
3-6-9-12-15-21-27
Thrusters 95/65lb
Box Overs 24/20″
cap 17 minutes
2.) 3 rounds
12 Back Extension
12 Hip Extensions
25 Wall Squats
1 minute Handstand Hold
note: start with your toes a foot or so away from the wall with palms facing the wall. When full squats are successful continue creeping your toes closer to the wall with the goal of toes touching wall with ability to squat full depth
*3.) 200m Yoke Carry for time 4-45’s 4-25’s men 8-25’s women
*4.) 200m Farmer Carry 2-45’s 2-25’s (per bar) men 4-25’s per bar women
*5.) Clean Pull 80/3, 85/3, 90/2×3, 95/3
*6.) Squat 75/5, 85/4, 95/4, 100/3
note: Squat percentages based off of 1RM C&J
*7.) Run 2 miles at 70%
3-6-9-12-15-21-27
Thrusters 95/65lb
Box Overs 24/20″
cap 17 minutes
2.) 3 rounds
12 Back Extension
12 Hip Extensions
25 Wall Squats
1 minute Handstand Hold
note: start with your toes a foot or so away from the wall with palms facing the wall. When full squats are successful continue creeping your toes closer to the wall with the goal of toes touching wall with ability to squat full depth
*3.) 200m Yoke Carry for time 4-45’s 4-25’s men 8-25’s women
*4.) 200m Farmer Carry 2-45’s 2-25’s (per bar) men 4-25’s per bar women
*5.) Clean Pull 80/3, 85/3, 90/2×3, 95/3
*6.) Squat 75/5, 85/4, 95/4, 100/3
note: Squat percentages based off of 1RM C&J
*7.) Run 2 miles at 70%
You must login above to log your score
Derek LaBonte
13:42
Bs up to 305#; 3rds of back extensions, hip extensions, wall squats, and hs hold done
5
0
Hilary Krueger
17/21 thursters RX
Multiple kid breaks. Again- thanks Justin for always pushing me out of my comfort zone with weight. I didn't die.
16
1
Nice job doing RX Hill!
Jim Koehler
15:04 rx
12
1
I hope that everyone realizes the only reason I log my score is so that everyone can be reminded of my elite status.
Lindsey Koehler
I spent a lot of time holding a 25# plate over my head.
Partner WOD @ RDCF w/ my mom.
3
1
traitor
Paul Mantz
14/27 box overs, first round I did 9 thrusters before I realized we started at 3. Some extra credit up to 3 reps of 275 BS
16
0
Rebecca Smith
15:50 65#
Mainly box step overs 1rd back ext, hip ext, wall squats and handstand hold
17
0
Theresa Rosenquist
16:00 w/the 18s
Tyler quickly convunced me the 24s were unnecessary. #20 DBTh. 3×{GH-HE/GH-BE/WSq/HS/W-sit/TGU. Deep tissue massage.
7
0
Tina Schmidt
Yesterday's WOD 18:38
15
3
Elite athlete
the second you walk in the gym we all realize your elite status! The original queen of cfgb!
:)