1.) Broken Arrow
30 Minutes
Run 400m
20 Pull-ups
Run 400m
20 Handstand Push-ups
Run 400m
20 Ghd Sit-ups
*2.) 3 rounds
10m Double Overhead Dumbbell Lunge 50/35lb
10 Overhead Dumbbell Squats, R arm 50/35lb
10m Double Overhead Dumbbell Lunge 50/35lb
10 Overhead Dumbbell Squats, L arm 50/35lb
*3.) 3 rounds
3 Rope Climbs
12 Reverse Hyper, add load
*4.) Tabatta Burpee Muscle Ups
20 seconds work 10 seconds 8 rounds
30 Minutes
Run 400m
20 Pull-ups
Run 400m
20 Handstand Push-ups
Run 400m
20 Ghd Sit-ups
*2.) 3 rounds
10m Double Overhead Dumbbell Lunge 50/35lb
10 Overhead Dumbbell Squats, R arm 50/35lb
10m Double Overhead Dumbbell Lunge 50/35lb
10 Overhead Dumbbell Squats, L arm 50/35lb
*3.) 3 rounds
3 Rope Climbs
12 Reverse Hyper, add load
*4.) Tabatta Burpee Muscle Ups
20 seconds work 10 seconds 8 rounds
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Amy Zynda
2+200m and a few PU
Messed around with butterfly PU and kipping HSPU. Is this week over yet?
7
0
Antonia Shanle
Couple rounds and some change πΊπΈ
22
5
I want take you in a date to a restaurant, maybe Mcdonalds? Carb-loading date,
I mean...all you have to do is ask.
im still working on six pack, but will let you know once I see some progress.
I'm very judgement free, don't worry! βΊ
Lmao
Ashley Engeldinger
2 Rounds plus 400 m run and 20 pull ups
First round banded pull ups then subbed ring rows for other two and handstand push ups off box... shoulder not good...
3
0
Erin Buntin
2rd or so
Partner runs ππ½ with Engeldinger- admired the sunrise and chatted life.
17
1
Thanks for being my running buddy today!
james macco
2 rounds plus 20 hspu's. Substituted hspu's for 45# dumb bell pp.
EC of ropes and reverse hyper's. all in all it was a magical time.
15
0
Jennifer McFall
2 rounds + 20 pullups
Worked with smaller band to get kipping motion down
11
0
Kate Mantz
2 + 400m at the clock.
w/ band, 10#&abmat Strict, lots of walkjogging π
13
1
You are a runner π now.
Kelsey Waack
3 + 300/400m
Banded pu, box hspu EC: baby feeding, tabata: burpees/kind of pull-ups
3
0
Lauren Kalil
2rds + 20 pu's and about 200m run
Did ring rows instead of pu's bc of shoulder
18
0
Macdonald Berger
1rd + 20 pull-ups
pull ups with 2 bands; HS w/ 3 Ab Mats; replaced GHDs w/ sit ups.
17
0
Michael Green
2+20 pull ups 200m run
Worked on front squats up 2 175# No PR'S today. Thanks Sam 275# lol darn these thumbs of mine!
14
1
275*
Mike Rusk
10 rounds
I'm just here to beat Rick Froming
16
5
Just got serious
Don't care if you have a false name. Only valid scores or you will be pulled from the site. Thanks Management.
That's not hard. I'm not the Elite Athlete I once was, back in my Games days.
Oh Rick, you're so modest. I'm sure your fitness is still at a World Class level. And even if you have lost a step over the years, you'll always have the heart of a champion...that never goes away.
You guys are weird
Rachael Salata
3+.45 miles
Half mile bike sub. UB Pull-ups. HSPUs need some love. GHD/hip ext.
3
0
Rick Froming
I lost count
Someday I'll be as fast as Paul and have an arm like JT. Just gotta put in work.
14
5
The key is more preworkout.
Ridiculous.
Use a Double Cheeseburger as pre-workoout. your welcome.
You're*
Nice talking to you at the end of the wod.