1.) 15 minutes
15 Hip Extensions
12 Back Extensions
9 Free Standing Handstand Push-ups
note: tri pod to handstand in place of free standing handstand push-ups as scaling option
2.) Trips
3 rounds
Row 50 cal
rest 90 seconds
*3.) Every 2 minutes for 14 minutes
5 Push Press, add load each round
note: cycle loads, no rest in rack position
*4.) for time
50 GHD Sit-ups
50 Thrusters 45/35lb
15 Hip Extensions
12 Back Extensions
9 Free Standing Handstand Push-ups
note: tri pod to handstand in place of free standing handstand push-ups as scaling option
2.) Trips
3 rounds
Row 50 cal
rest 90 seconds
*3.) Every 2 minutes for 14 minutes
5 Push Press, add load each round
note: cycle loads, no rest in rack position
*4.) for time
50 GHD Sit-ups
50 Thrusters 45/35lb
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Antonia Shanle
12:01
PP up to 105#? 120# power snatch pr, 165# power C&J pr(175# PC no jerk attempt)
10
3
Ashley Bourgeois
12:24
Practiced more handstand holds... in my living room... with the shades down lol
10
0
Pauly VanderKelen
8:25 - 1:45, 1:47, 1:43 (Took 5 seconds off my 8:30 because I needed to switch rowers at the start of round 2 because the battery died)
3 free-standing HSPUs in a row PR! PP - 95,115,135,155,165,175,185# / 50 GHD sit-ups & 50 thrusters complete in 4:46
1
0
Sylvia Christensen
10:48
Up to 120# push press. 5 sets of: strict HSPU negatives, 5 reps @ 30A1 (90 sec rest between sets). Then 5 rounds: 25 sit-ups w/ 45# plate & 5 bench press (105#) Sayonara shoulders 👋🏽
9
0