1.) Every 2 minutes for 10 minutes 3 Front Squat, add load each round
note: spend exactly 10 minutes to work up to your first triple
2.) Over the Top
14 minute AMRAP
50 cal Row
40 Dumbbell Cleans 50/35lb
30 cal AirAssault
20 Bar Muscle Ups
*3.) for time:
15 Axle Power Cleans 225/155lb
note: scale with 205/145, 185/135, 155/115
*4.) Bench Press 3-3-3-3-3, add load each round rest as needed
*5.) 3 rounds
15 Back Extension
15 Hip Extension
15 Reverse Hyper
note: spend exactly 10 minutes to work up to your first triple
2.) Over the Top
14 minute AMRAP
50 cal Row
40 Dumbbell Cleans 50/35lb
30 cal AirAssault
20 Bar Muscle Ups
*3.) for time:
15 Axle Power Cleans 225/155lb
note: scale with 205/145, 185/135, 155/115
*4.) Bench Press 3-3-3-3-3, add load each round rest as needed
*5.) 3 rounds
15 Back Extension
15 Hip Extension
15 Reverse Hyper
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Amanda Zeamer
2 baby bar mup
30# for db, finished the rest after the time cap, fs 105-135
8
0
Ashley Engeldinger
1 Round + 40 cals on rower
Subbed lunges with 35# Dbs instead of cleans and strict pull ups for muscle ups. Back squats instead of Front squats-225, 245, 255, 265, 275x3. 5k Row before class plus shoulder exercises.
18
0
Bill Hoisington
7/30 Cal Bike.
Thanks Ted for pushing me to do 50#DB. Those sucked!! 185-215# FS
18
0
Brittany Nohr
6 baby bmu
205# triple front squat. Did some Hspu negatives and strict pull-up work. Fun Monday ☺
9
0
Jason Nobles
2 cal row round 2 (scaled)
115# power clean 30 cal row 20 burpee chest to bar FS to 225 Dealing with disc bulge in neck
14
0
Katie Lovin
30 cal row. no mu
4 th round at #125 5th round at #130 dropped on second squat
4
0
Lauren Kalil
29/30 cal air assault...how annoying! Lol
Up to 185# on FS, failed last one...EC bench press up to 100#... 4 rounds of 50 sit ups and 20 ring push-ups
15
0
Pauly VanderKelen
17/20 BMU
DB Cleans - 3x10, 2x5 / BMUs - 5,4,3,2,2,1 / Front squat - 205,215,225,235,245# / *3.) complete in 6:30 with a 45 and a 15 on each side. 175#? / *4.) complete with a 1 second pause on my chest for each rep. 135,185,195,205,215# / 10 strict GHD sit-ups after every set of bench press for 50 total.
1
0
Theresa Rosenquist
6/20 J-BMU***
***Scl'd w/: #30 DB-PCl, J-BMU (shoulder hgt) BS/BP SuperSet: #135/90. EC: 3×{GHD BE/SU/HE/RHyp, H2R & HSH
16
0