1.) 15 minute AMRAP
20 GHD Sit-ups
10 Hips to Rings
20m Handstand Walk
10 Dumbbell Cleans,
note: pull dumbbells from below knee. do the cleans by the db racks and put them back when set is done, work up to heavyish
2.) Pick & Roll
7 minute AMRAP
3 Muscle Ups
5 Front Squat 185/120lb
7 Bar Facing Burpees
*3.) 3 rounds
10 Hollow Rock
10 Rocking Superman (not sure if this is what they are called)
10 Reverse Hyper
note: if you’re there in the evening and see Anna ask her to show you what a rocking superman is supposed to look like.
*4.) 3 rounds
100m Yolk Sprint (20m increments), m 25lb plates f 10lb plates
15 AXLE Hang Clean 95/65lb
20 GHD Sit-ups
10 Hips to Rings
20m Handstand Walk
10 Dumbbell Cleans,
note: pull dumbbells from below knee. do the cleans by the db racks and put them back when set is done, work up to heavyish
2.) Pick & Roll
7 minute AMRAP
3 Muscle Ups
5 Front Squat 185/120lb
7 Bar Facing Burpees
*3.) 3 rounds
10 Hollow Rock
10 Rocking Superman (not sure if this is what they are called)
10 Reverse Hyper
note: if you’re there in the evening and see Anna ask her to show you what a rocking superman is supposed to look like.
*4.) 3 rounds
100m Yolk Sprint (20m increments), m 25lb plates f 10lb plates
15 AXLE Hang Clean 95/65lb
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Amanda Zeamer
3 rds plus 2 squats rxish
Mu professions and 120# from the rack and jumped over paralettes...17.4 done- Woof
13
0
Anne Hoffman
I was here. 95# FS. MU attempts.
If anyone has my MUs could you please return them?
17
0
Jenna Hanson
I was there, don't remember how many rounds, lots of mods
2500m row and 10 minutes on bike while watching 17.4 re-dos
9
0
Krystal Lowney
4 mile run
Because my kids always think they're sick just long enough for me to miss the 9:15 wod🙄
19
0
Lauren Kalil
17.4 redo: 172
Only got through 23 cals first time because my wallballs were awful lol. Also did today's WOD after. Yay fitness!
18
5
Ya I don't don't even know what I was doing the first time around😂
Awesome Lauren! 💪🏻
CRUSHED IT
Huge improvement!!
YGASS!
Pauly VanderKelen
4 + 4 BFB (3 rep improvement from 12/22/15!)
3 rounds complete in 15 minutes for the skill work. 10 UB full cleans with 40,45, & 50# dumbbells
0
0
Theresa Rosenquist
Work & Skills done!
JMU/#85 FS: 2 R+ 5FS; Skills: 2R+HSW work. Pre: 4×4 min row, Post: 3×{10 pullups/15 GH-HE.
10
0