1.) Sir Psycho
5 rounds
9 Clean 185/120lb
15 GHD Sit-ups
21 cal Row
Pick one extra credit
*2.) 20 minute EMOM
1 Snatch @ 70-80%
*3.) 5 rounds
(5-4-3-2-1) Bench Press
7 L-Pull-ups
note: add load each round
*4.) 10 minutes
20m Overhead Walk 155/105lb
10 Ring Dips
*5.) Row Session
2 minutes ME Row rest 2 minutes for 20 minutes.
note: holding the same pace and stroke rate for 2 minutes is the goal each round
*6.) 7 minutes alternating every 30 seconds Hollow Rock/Superman
5 rounds
9 Clean 185/120lb
15 GHD Sit-ups
21 cal Row
Pick one extra credit
*2.) 20 minute EMOM
1 Snatch @ 70-80%
*3.) 5 rounds
(5-4-3-2-1) Bench Press
7 L-Pull-ups
note: add load each round
*4.) 10 minutes
20m Overhead Walk 155/105lb
10 Ring Dips
*5.) Row Session
2 minutes ME Row rest 2 minutes for 20 minutes.
note: holding the same pace and stroke rate for 2 minutes is the goal each round
*6.) 7 minutes alternating every 30 seconds Hollow Rock/Superman
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Anne Holzem
24:16 mod
65# cleans, switched to power clean half way through for bum knee (should have added weight at that point); ab mat sit-ups
0
0
Derek LaBonte
23:51
Thoracic work; bench press/pull up (225, 225, 235, 255, missed 275)// BB: 265# pj pr; 185x3 ohs; 250m lunges; AMRAPx10 yoke carry 25m and 10 weighted ring dips
15
0
Hilary Krueger
25 min +
A little gymnastics stuff before. Finished little over time cap. 75# cleans, felt real good. Thanks Justin for the tips always and Ray and jake on rowing!
11
0
Jamie Kemen
I showed up and moved my body.
4+7 cleans at cap. Used rest of fifth round as cool down. 85#
15
0
Jason Nobles
205 x 20 reps
First ever attempt, no idea what to expect. From floor. Still need squat rack
1
0
Jenna Hanson
22:22, started with 115# cleans and ended at 95#
Strict PUs and snatch EMOM (only had time for 10 minutes)
6
2
Laura VanderKelen
22:18 95# cleans
20 min emom snatch up to 90#, started at 75# and worked up
2
0
Pam Bozec
3 rnds plus 4 GHD
85#, GHD to horizontal . Technique work on row & cleans; gymnastics w/ Tom. 5 more MU!!!
9
2
Ty Krueger
Work was done
100 dyne Cals & 63 TTB - 9:55; 5 rounds - 5-1 bench up to 325lbs and L pull-ups; 5 rounds 10 elevated bench rows @115lbs 10 strict HSPU
15
0