1.) Every 90 seconds for 7 rounds:
7 Hang Cleans, add load each round
Note: cycle the cleans
2.) Mama
3 rounds
7 Deadlift 355/245lb
20 GHD Sit-ups
5 Muscle Ups
Note: use approx. 70-80% 1RM to scale
*3.) 10 minute EMOM
7 cal Airdyne
5 Burpees
*4.) 5 rounds
ME Strict HSPU->ME Kipping HSPU
10 Strict Pull-ups
20 Alternating Sledgehammer Swings
Note: once you come off the wall you are done with that set
7 Hang Cleans, add load each round
Note: cycle the cleans
2.) Mama
3 rounds
7 Deadlift 355/245lb
20 GHD Sit-ups
5 Muscle Ups
Note: use approx. 70-80% 1RM to scale
*3.) 10 minute EMOM
7 cal Airdyne
5 Burpees
*4.) 5 rounds
ME Strict HSPU->ME Kipping HSPU
10 Strict Pull-ups
20 Alternating Sledgehammer Swings
Note: once you come off the wall you are done with that set
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12ish
205 dl, sPU/bRD; hpc ^95 Should have gone heavier on DL
9
0
Andy Glawe, Mary Stueber, Nate Hall, Cindy Opichka, Amanda Zeamer, Michelle Johnson, Brian Toole, Jim Koehler and Anna Schumacher
Alyssa DeNoble
26:04😰my last mu took over 5min. That was not a fun one for me.
^125 hpc, airdyne/Burpee ec
22
4
Buuuuuut you didn't give up <3
Good job
You didn't cry and you kept going. Well done!👊🏻
Way to grind it out today AB!!!
Amanda Zeamer
7:05
Deadlifts at 175 (unbroken, didn't want to put it down) muscle up progressions and burpee pull ups, full ghds, power clean cycle up to 90#, air dyne for 10min cool down
18
0
Anne Hoffman
No idea what time 175 DL (low back tweaked) 12 mus 3 fails
Up to 85 power cleans
9
2
Cindy Opichka
9:00
165# DL, parallel GHD, MU progression. PCx7 up to 85#. 3RFT 10 strict PU with green band added red last 3, 10 RE-HY 50#'s.
12
0
Hilary Krueger
9:06
DL @135-145?? Burpee PU. Lighter for hamstring. Full GHDS, and puke at home now. 😑 vertigo is back. Light bar cycling but felt good on shoulder
17
2
Ugh I feel your pain with the vertigo! I hope you feel better!!
I can't do heavy DL and full GHDs in the same WOD. GHDs are either totally fine or migraine inducing. Feel better!
Jamie Kemen
8:37, 190#
MUP. 55➡️90# HPC cycles (that's definitely going to leave a mark(s)! 😖)
20
0
Jenna Hanson
I was there... But my muscles slept in.
20
1
Girls saw your car and then said "oh it's just Shane. 😒"
Jordan Heider
10:41 (250# DL, MUP)
HPC cycles up to 95#. Cycling was a hot mess! Dropped the bar completely once and smacked myself in the jaw another time. lol
13
0
Michael Green
8:24 285# do c2b & ring dips abmat sure w/ 20# medball
Cleans up 2 145# 6 of 7 last 2rounds ugh
16
0
Pauly VanderKelen
8:37
HPC: 135,145,155,165,175,185(4,2,1), back to 175# for the last round / EMOM10 Airdyne & burpees complete
1
0
RaLinda Lamberies
9:17 165#/R2H and RD
HPC 65-110# last round cycled 5 then 2 nothing left in tank
17
0
Reagan May
10:38 145# DL, PUs/ring dips
Ring dips with small blue band. HPC cycle up to 90#
16
0
rob smith
95-155 hpc...12:03 scaled
hpc Inc by 10# per rnd, starfished @ 155...325# DL ~ 85%, sub c2b 1:1 should have done more...also thanks CFGB athletes for making me feel so at home these last few days. it's incredible to have a gym that both kicks your a$$ and humbles you all at the same time. see you guys soon
19
0
Sylvia Christensen
🎁 14:28? Rx weight, banded mus
110 cleans. Regretting not going heavier 😭
17
0
Theresa Rosenquist
13:08 (#225/M-MU)
Red Band swing MU & RD, HPCl: #90, EC: 10' EMOM: Cals- 5/5/7/7/6×6 & 5 Burpees,>> 3/5 HSPU-DHPU-SHS
12
0