1.) 10 minute EMOM
10 Deadlift 135/95lb
20 Push-ups
2.) Tower
Row 21/15/9 cal
21/15/9 Wallballs 20/14lb
5/3/1 Rope Climbs
*3.) Clean & Jerk
EMOM for 7 minutes 2 Clean 1 Jerk @ 70%
no rest
EMOM for 5 Minutes 1 Clean & Jerk @ 80%
no rest
EMOM for 3 minutes 1 Clean & Jerk @ 85%
note: only 1 attempt per minute. if you fail wait until next minute to attempt again
*4.) for time:
50 GHD Sit-ups
50 Burpees
note: do this.
10 Deadlift 135/95lb
20 Push-ups
2.) Tower
Row 21/15/9 cal
21/15/9 Wallballs 20/14lb
5/3/1 Rope Climbs
*3.) Clean & Jerk
EMOM for 7 minutes 2 Clean 1 Jerk @ 70%
no rest
EMOM for 5 Minutes 1 Clean & Jerk @ 80%
no rest
EMOM for 3 minutes 1 Clean & Jerk @ 85%
note: only 1 attempt per minute. if you fail wait until next minute to attempt again
*4.) for time:
50 GHD Sit-ups
50 Burpees
note: do this.
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First post vacation WOD
Didn't black out
10
0
Sylvia Christensen, Angel Anderson, Amanda Zeamer, Betsy Soletski, Nate Hall, Jim Koehler, Antonia Shanle, Anna Schumacher, Brian Toole and Theresa Rosenquist
Amanda Zeamer
Stuff
Did whatever I could at work: extra credit clean and jerk emom to 100#, 50 feet under weight sit ups 1:38, 5 rounds of deadlift push up emom at rx weight but 10 push ups, 10 min sprints, strict pull up work, accessory work, 2 classes taught---need all the food today
10
0
Antonia Shanle
11:20 RX
C&J EC with Sylvia and Jim as our cheerleader☺️
15
4
Barbi Gossen
20 PU one round, then 10. 15:39.
did 6 unbroken HSPU! No mats!!!! Then did 4 more.
25
1
You rock!!
Derek LaBonte
6:25 (25# wall ball)
50ghd/50 bar facing burpee 4:09 (1:21 GHD)
22
1
Using the big boy ball
Jenni Phillips
11:37 RX
dl done with 10-15 push-ups. CJ extra credit done- 70-80-85 then 5# PR 1RM at 110#. Ghd/burpees 5:03
10
7
Heck yeh girl 👏🏽
Heck yeh girl 👏🏽
Ha oops ^
Sylvia just over happy over here
😂
Heck yeh girl 👏🏽
Sylvia! I love your enthusiasm lol 😂😂
Laura VanderKelen
9:21 rx
DL 95#, sub 8 ring rows for push-ups because shoulder pains; 50 ghds with 20# vest/50 burpees 6:53; thanks for a fun night Derek & Ashley!
10
0
Paul Mantz
9:22 sub rope pulls 3:1 for rope climbs because of shoulder
EMOM was stupid first 3 rounds 20 PUs, 4-7 ~ 15, 8-10 struggled to get 10
19
0
Pauly VanderKelen
DL - 10x10 / Push-ups - 20x5,12,12,15,15,15
Strict press - 6x6 @ 115# alternating starting positions from front rack, to behind the neck / 7x10 BOBBR @ 135# / 50 GHD sit-ups & 50 bar-facing burpees complete in 4:55
0
0
RaLinda Lamberies
14:30/EMOM 10 mod pu
5th of 5 rope climbs short of beam for fear falling rest RX.
19
0
Sylvia Christensen
10:25, 16# WB
C&j ec up to 140# with Antonia. Enjoyed chillin the with 11:30 crew today 👯
14
4
It was the realest. And instead you workout st 12:30 😂
Join us more often!! ☺️
I plan on it!! 🙃 Yay
11:30 is the real deal.
Theresa Rosenquist
13:31(mod)
#20 slam-ball/10'+ RC (no jump allowed😝), DL: as rx'd #/123 pushups), EC: 50 GHSU(2:22)/50 Burpees - 7:55., MOB!!!
12
0
Tina Schmidt
Lots of 4 min AMRAPs--REALLY winded today!
(600m run/max efforts push-ups)--(10 BJ/10 pull-ups)--(10 burpees/10 thrusters--65#)--(30 DU/10 PP--65#)
9
0
Ty Krueger
6:40 (25# WB)
Push-ups were very challenging. Got all 20 through the first 4 rounds and just did my best after that. C&J EMOM for exc - 255# 2+1 for 7 and 285# for 5
21
0
Yvonne Otero
10:14 8# WB, rope pulls
65#DL, did 5 & 5 for DLs and PUs, only feeling about 70% today.... but I showed up and I was moving!
17
0