1.) Back Squat 10-8-7-4-4-2-2-2-2-2, every 2 minutes
note: the 2’s are the goal. add load each round and use all reps prior to the 2’s as warm up.
2.) Scuffed Knee Annie
50-40-30-20-10
20m Shuttle Run (5-4-3-2-1)
Double Unders
Abmat Sit-ups
note: no GHD sit-ups allowed.
*3.) Bench Press
5 @ 60%
4 @ 65%
3 @ 75%
ME @ 85%
*4.) for time:
3 rounds
5 Supinated Snatch Grip Bent Over Row 95/65lb
15 Power Snatch 95/65lb
1 minute accumulated Plank on elbows
Note: every time you break the Power Snatch complete 3 supinated snatch grip bent over row prior to restarting reps
note: the 2’s are the goal. add load each round and use all reps prior to the 2’s as warm up.
2.) Scuffed Knee Annie
50-40-30-20-10
20m Shuttle Run (5-4-3-2-1)
Double Unders
Abmat Sit-ups
note: no GHD sit-ups allowed.
*3.) Bench Press
5 @ 60%
4 @ 65%
3 @ 75%
ME @ 85%
*4.) for time:
3 rounds
5 Supinated Snatch Grip Bent Over Row 95/65lb
15 Power Snatch 95/65lb
1 minute accumulated Plank on elbows
Note: every time you break the Power Snatch complete 3 supinated snatch grip bent over row prior to restarting reps
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Amy Zynda
9:21, no sprints
3 mile run, squats to 155 (squats can fuck right off, incidentally) and Annie @SpareDoor. Jump roping in the basement is hard.
7
0
Brett Kohout
11:35 rx, DU travesty
BS Doubles ^250#, 5#PR ; DU practice & Assault AB test drive 50 Cal
9
0
Brittany Nohr
8:53
235# x2 bs 110x5 for bench. Bent over row and plank ec done. Subbed tricep pull downs for snatch.
9
0
Nate Hall
8:08???
410# BS x 2 (5# PR)
22
4
Pauly VanderKelen
8:22 UB (No trips on DUs)
HBBS - 10@135,8@185,7@205,4@225. Left hamstring was hurting a lot for 4@225 so I stopped there. Did 1 minute walk-out holds for the remaining rounds - 315,375,405x4 / *4.) complete in 7:00. UB power snatches.
1
0
Rachael Salata
BS 195-205-215-225-240 x2
Not Annie but my knees actually are scuffed - 25-20-15-10-5 Assault bike cals, 50-40-30-20-10 walking lunges, ab mats 10:56
20
2
Theresa Rosenquist
๐โโ๏ธFree-Kickin' Annie ๐โโ๏ธ
16:00 50mFree-50m kickboard-50 SU/50m-50m-40/50m-50m-30/50m-50m-20/50m-50m-10. 200m w/up, 200 m finisher. No Squats, knee pissed!!
4
0