1.) Warm-up
20 minute AMRAP
8 laps around gym
25 kip swings
note: toes pointed and eyes always on toes.
20m Handstand Walk
note: if unable to walk less than a mat length use the wall to practice holds or walk in to it for 1 minute
2-6 Deadlifts working up to working load for the WOD
20 minute AMRAP
8 laps around gym
25 kip swings
note: toes pointed and eyes always on toes.
20m Handstand Walk
note: if unable to walk less than a mat length use the wall to practice holds or walk in to it for 1 minute
2-6 Deadlifts working up to working load for the WOD
2.) The Kaiser
14 minute AMRAP
1 Rope Climb
100m Sprint
10 Handstand Push-ups
1 Deadlift 355/250lb
14 minute AMRAP
1 Rope Climb
100m Sprint
10 Handstand Push-ups
1 Deadlift 355/250lb
*3.) C&J 60/2, 65/2, 70/2, 75/2, 80/1
*4.) Front Squat 75/5, 80/3, 85/2×2, 90/2
note: front squat percentage based off of 1rm c&j
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Amanda Zeamer
7 + half rope climb
Mod climbs and hspu, 155 deadlifts....run through of workout 3 of festivus
11
0
Amy Zynda
6 @ 195#
Fun! Back squats after just because.
12
1
I thought it was kinda fun too! Nice DL👍🏻
Cole Cravillion
6+run
C&j done prior as well as the pull-up challenge with grant and justin
14
0
Jamie Kemen
5 rounds, fun stuff!!
225# DL, rotated b/t two mat HSPU and box HSPU.
16
1
I liked that one too!
Jenni Phillips
6 plus 2 HSPU 210# DL
PR DL at 230#, clean and jerk extra credit up to 85#
16
4
Jordan Heider
done scaled.
First wod back after muscle pull. Did fine on HSPU and runs but rope climbs were not happening. Good to be back though!
11
0
Michael Green
3+6 hspu 275#dl
Working on 2 pull rope climbs Almost there thanks for the PT Justin!
17
1
Cheapest PT ever!
RaLinda Lamberies
5 + 2 hspu
195# dl, 20' RC, strict hspu with mat and thin 10# plate. Thx Justin
14
0
Rebecca Smith
3Rds 205#DL
Did hspu with no mats and climbed all the way the ceiling every time :) Don't care that I only did 3 rounds. ps...I'm sure I had some no reps on hspu! FS up to 150#x2
17
1
Way to FSSU! 😄
Sylvia Christensen
6/225# DL
Sub 33" burpee box jump for climbs. C&j to 130, front squat to 150
9
0
Theresa Rosenquist
4 plus 1RC & some meters
@ #250 DL, 10 Cals/.2 mi on Airdyne, 1AM HSPU. Pre: 3×{15 sq/15 GH-HE/10 GHSU/30" armbar/30 WL. Post: 50 KBSn at #35, DbyAMSU: 10/12/14...30+29 (249)
8
0