1.) 15 minute EMOM 1 Snatch @ 75%
Note: 75% max
2.) 15 Years
15 minute AMRAP
15 cal Row
15 Handstand Push-ups
15 cal AirAssault
15 Strict Rings Dips
note: the ring dips are meant to be completed in under 2 sets so use the lightest band posiible to make that happen
*3.) for 5 minutes, do not rack
EMOM 5 Back Squat 225/155lb
Note: every minute complete the 5 Back Squat and then just wait around with the bar on your back until the next minute. Drop as soon as your last 5 is complete.
*4.) 3 rounds
10 Reverse Hyper
10 Single Leg Dumbbell Deadlift, each leg 20 total
10 Supinated Grip Dumbbell bent over row
Note: 75% max
2.) 15 Years
15 minute AMRAP
15 cal Row
15 Handstand Push-ups
15 cal AirAssault
15 Strict Rings Dips
note: the ring dips are meant to be completed in under 2 sets so use the lightest band posiible to make that happen
*3.) for 5 minutes, do not rack
EMOM 5 Back Squat 225/155lb
Note: every minute complete the 5 Back Squat and then just wait around with the bar on your back until the next minute. Drop as soon as your last 5 is complete.
*4.) 3 rounds
10 Reverse Hyper
10 Single Leg Dumbbell Deadlift, each leg 20 total
10 Supinated Grip Dumbbell bent over row
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Antonia Shanle
Happy Anniversary to two of the best people in my life!β€οΈ
Steady moving through WOD. All UB HSPU. Snatches @115# Backsquatz done and painful. 10 min Emom: 1 PC+jerk and 5 strict pull-ups with Shane and Lauren.
10
0
Betsy Soletski
I was there and did some working out
Snatch @ 70#. HSPU with 1 mat for about 20 then 2 for 10. Air assault bikes are evil!!!
16
4
Happy Anniversary!
Next time we can stay in fetal position all class! π Happy Anniversary!
Aren't you happy grant spent all that money on those??! Ugh I hate them.
Some working out?! Gurl, you ROCK!!
Brittany Nohr
2+11 hspu w ab mat then ab mat and plate
Snatches felt great at 105 then hspu weren't really happening π€¦πΌββοΈπ€·πΌββοΈ
2
0
Christian Stueber
3 rounds + 15 cals bike
Snatches @ 55#; hand stand holds, green band dips
0
0
Grant Soletski
Snatched with my buddy cole, did well for the most part and then 2 rounds plus 10 hspu
some scaflaws running around thought it'd be funny to say i had 2 no reps. i had 1 and that would have made 11. Thanks for all the nice words today. 4 ring dips and 5 ring dips rx rest with red band
14
3
Well if we're being honest, my feet may have come off the wall for one in my first set as well. You win...this timeπ
HaππΌπΊπΈ
that was supposed to be a u.s. flag but it just said us apparently.
Hilary Krueger
2+ 6 hspu ab mats
60# snatch for emom. Snatches felt good today. Didn't wear socks.
10
0
Jordan Heider
2rd + 9cal row + deep loathing of Ass. Bikes
Throwing around 95# snatches felt pretty good
6
0
Kayla Duchateau
3+10cal row. Red band dips
115#snatch/ 5rds 3bs with band at 175 and reverse hyper
12
1
πππ
Kimberly Nault
3 Rds, 55#SP vs HSPU and 35#kbs vs ring dips
85#Snatch Happy Anniversary!
10
0
Krystal Lowney
2 rds + 9 HSPUs
Red band dips. 65# snatch emom. Congrats Grant + Betsy β₯οΈ
16
0
Laura VanderKelen
2 + 10 Cals, red band dips
Snatch @ 85#; really poor effort for the squats, don't wanna taco bout it
5
1
lol taco XD
Lauren Kalil
2 rounds plus 12 HSPU
80# for snatch... EC back squats...handstand walks, heavy snatch and some strict PUs
10
0
Pauly VanderKelen
3 rounds + 4 Assault cals
Kipping HSPUs and ring dips oops... strict ring dips were not specified in class. Ring dips from high rings / All HSPUs UB. Snatch EMOM15 @ 165# no fails. Not throwing my head back improves my form. Thanks for the coaching cue Christian! / *3.) complete. Did not rack the barbell until five complete minutes past.
0
0
rob smith
2+22 scaled
2 abmat, green band dips...thanks for the hspu tips! 115 snatch. 3 misses. 3-4 power. slow the eff down. gotta remember that.
10
0
Ryan Froelich
2+11 HSPU (strict & MU dips); 115 S
Congratulations on your marriage! God bless you both.
11
0
Theresa Rosenquist
Happy 15 of Wedded Bliss! XOβ€οΈXO!!
**2 Rnds +1 Cal -bike **scl'd w/ some HSPU/some elbow wiggles; BA-RD. Snatch @#65 in pursuit of perfection. EC: SuperSet BP/BS 5Γ5 (90/145) > RH & BOR (#75).
8
0
Tina Schmidt
2 + 15 cal bike Rx (dips from high rings)
I'm not even a little sad that I didn't get back to the dips for a 3rd time.
7
0
Ty Krueger
Happy Anniversary You Two! Love ya both!
3 rounds + 6 strict HSPU (all HSPU and dips from high rings strict); 4 x 3 min max meter runs (all around 750m) with 45-s rest intervals
18
0
Zach Truett
4+47 almost 5 rounds strict hspu and dips
Went 205 for the emom then decided to do max in a minute for min 15 got 6
6
1
Wowwowweewow