1.) 15 minutes
10 Hips to rings
ME(Max Effort) Strict Handstand Push-ups->ME Kipping Handstand Push-ups
ME Strict Pull-ups
30 Alternating Sledge Hammer Swings (big tires)
note: you can roll a tire or two inside or you can hit them outside
2.) Clown Car
9-7-5
Clean 205/145lb
Box Jump 36/30″
*3.) for time:
3 rounds
20 GHD Sit-ups
20 Burpees
10 Hips to rings
ME(Max Effort) Strict Handstand Push-ups->ME Kipping Handstand Push-ups
ME Strict Pull-ups
30 Alternating Sledge Hammer Swings (big tires)
note: you can roll a tire or two inside or you can hit them outside
2.) Clown Car
9-7-5
Clean 205/145lb
Box Jump 36/30″
*3.) for time:
3 rounds
20 GHD Sit-ups
20 Burpees
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Amanda Zeamer
Active recovery
10 min of sprints-30 sec on 30 sec off, 1 hr bike ride, yoga
5
0
Pauly VanderKelen
9:51 - 205# felt heavy today :/
3 rounds of 25 GHD sit-ups & 25 burpees complete in 7:46 (75 of each just seemed like a good number)
0
0
Theresa Rosenquist
SwimWOD & Homework
~1000m (600 UB, 10×25m sprints b.stroke & running), 2krow & strength at-home.
2
0