1.) 7 minutes up the ladder
5 Back Squat
135/95-185/130-225/155-275/190-315/205-365/255-405/285
2.) Alpha
9-7-5
Overhead Squats 185/130lb
Bar Muscle Ups
*3.) 3 Snatch 55, 60 & 65%
1 Snatch @ 70, 75, 80 & 85%
note: you have 4 total snatches once you get to 70% so if you miss 70% you have to repeat until successful and if you hit every lift the highest you can attempt is 80%
*4.) for time
50 Handstand Push-ups
50 GHD Sit-ups
note: preferably strict HSPU’s
5 Back Squat
135/95-185/130-225/155-275/190-315/205-365/255-405/285
2.) Alpha
9-7-5
Overhead Squats 185/130lb
Bar Muscle Ups
*3.) 3 Snatch 55, 60 & 65%
1 Snatch @ 70, 75, 80 & 85%
note: you have 4 total snatches once you get to 70% so if you miss 70% you have to repeat until successful and if you hit every lift the highest you can attempt is 80%
*4.) for time
50 Handstand Push-ups
50 GHD Sit-ups
note: preferably strict HSPU’s
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Adam Shirek
9:25 135# ohs, bc2b BS 135,185,225,275,315,365, 1 Failed attempt at 405
20
2
Amanda Zeamer
6:04
Ohs at 70# (probably could have went heavier) and burpee chest to bearish, bs up to 155 complete. Accessory work and some kind of cardio going to be happening later
16
0
Angel Anderson
I was there
Squats ^135# Lurong WOD from last week with T. Thanks for pushing me today, Coach T and Ashley E!
16
0
Anna Schumacher
2:53 rx
18
9
Well I never want to work out again.
Thank you! 😸
WOW! Just. Wow.
There are no words. 😳😳😳
You amaze us all with your strength, motivation and talent!!! You are inspiring! ❤️💪🏻
😱😱 so. fast. Nice job 🙌🏽
Dang! Well done!
Wow!
You are all too nice. Thank you!
Ashley Bourgeois
Packing!
Last week's overtime wasn't exactly accommodating for much of any working out :( Leaving for Ireland tomorrow! Cya in 10 days!! ☘️
8
0
Betsy Soletski
4:59 80# burped pullups
Scaled back squats through round 4 - 155# failed 175#
11
0
Cassie Christianson
15:32 125# OHS did all the bmus
Did all 5 at 205# then got a 245# PR
13
0
Grace Adler
7:50
95# OHS/burpee c2b; completed scaled BS ladder (65/85/115/135/155/175/195)
15
0
Jamie Kemen
6:37, 105 FS
BS 65-185 (single). Slippery bar made for sliperry weights, sorry to the new visitor next to me! Mods for WOD, sore R Shoulder.
16
0
Jenna Hanson
8:15ish - 77# OHS, BC2B
BS^ 175#, Thank you Justin for helping Antonia and I with bar math 🙄😁
15
3
We're gonna be so prepared next time! 😂
LOL that was bad
We would have gotten further with better math skills and/or a plan #nexttime 👍🏼
Jennie Campshure
7:50 85# burpee pull-ups
85#,115#,135#,155# and 1 at 165# -didn't have the right plates ready for 175# 🙃
7
0
Laura VanderKelen
12:48 105# and all bmu's
Squats: 85-115-135-155-175 (3) 50 rx kipping hspu & 50 weighted ghds
12
0
Pam Bozec
9:20 65# OHS, 18/14/10 c2b pu
BS ladder 65/85/115/135/145; 100 amsu; 10 min airdyne
16
0
Pauly VanderKelen
Strict ring MU's with the weight belt
3 regular to warm up, then 10#, 15#, 20#, 25#, and 27.5# PR! / 4x3 unweighted strict / 50 strict HSPU's and 50 GHD sit-ups wearing the 50# weight vest / Bar MU practice - 3,4,3,3,2,3,2,1 / 5x7 C2B pull-ups
1
0
Sylvia Christensen
3/5 BS 205# /19:21? Rx!!! (Besides bmus first round)
Snatch ec to 125#. Still hurting. Oh and 135# for BS instead of 130# 🙃
21
2
Watching you was extra inspiring today! 👊🏼😳👍🏼
Thanks Brandi!! The class basically had 15 extra mi Utes to watch me finish 😂
Theresa Rosenquist
7:07 (Supah Scl'd!)
BoxBS: 45/55/65/75/85/95 (1st Sq in 3+ wks!), WOD: #25 Box OHS (dets!!)/B-PU (not quite C2B). EC: 50/50 HSPU/GHSU - 7:30ish.
15
0
Tina Schmidt
10 min AMRAP 10 T2B/10 KBS/10 WB--6 rounds
BS ladder up to heavy single 225# Altitude training at CF Stapleton (Denver)!
19
0
Todd Rocheleau
315 bs
6:03, overhead lunges instead of squats, strict pull-ups and burpees
17
0