1.) 10 ‘Partner Deadlift’ every 3 minutes for 5 rounds, add load each round
Note: load does not need to be even on each side of the bar
2.) YETI
for time:
Note: load does not need to be even on each side of the bar
2.) YETI
for time:
25 pull-ups
10 muscle-ups
1.5-mile run
10 muscle-ups
25 pull-ups
Mark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest Service in 1999. In 2003, he joined the Bureau of Land Management’s Great Basin Smokejumpers.
Urban embodied positivity, hard work, self improvement and fun.
Mark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest Service in 1999. In 2003, he joined the Bureau of Land Management’s Great Basin Smokejumpers.
Urban embodied positivity, hard work, self improvement and fun.
*3.) Every Minute on the minute for 5 minutes 1 Clean 3 Cycled Split Jerks
Rest 2 minutes, add load
Every Minute on the minute for 4 minutes 1 Clean 3 Cycled Split Jerks
Rest 2 minutes, add load
Every Minute on the minute for 3 minutes 1 Clean 3 Cycled Split Jerks
*4.) For time:
30 cal AirAssault
5-3-1
Strict Bar Muscle Up
Strict Parallette Handstand Push-ups (big ones)
*5.) 2 rounds
25 Weighted Hip Extensions
25 Wall Squats
Rest 2 minutes, add load
Every Minute on the minute for 4 minutes 1 Clean 3 Cycled Split Jerks
Rest 2 minutes, add load
Every Minute on the minute for 3 minutes 1 Clean 3 Cycled Split Jerks
*4.) For time:
30 cal AirAssault
5-3-1
Strict Bar Muscle Up
Strict Parallette Handstand Push-ups (big ones)
*5.) 2 rounds
25 Weighted Hip Extensions
25 Wall Squats
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Ashley Bourgeois
25:07 half no band pu's/ half banded.. mup/ring dips
DL to 245# with Liz 🙂. Fun workout, especially cuz the rain cooperated!
5
0
Betsy Soletski
21:55 mup. DL ^335# with Jess Schmidt
Thanks for running slow with me grant! 😬
3
0
Bryn Odberg
19:05
30" box jumps instead of pull ups, 10 ring rows and 10 push ups instead of MUs
5
0
Cindy Opichka
23:21
Buddy deadlifts: 125-215. WOD: banded pull ups, muscle up progressions and ring dips.
2
0
Grant Soletski
545 with Brad at the five one five and then golfouting with Jim T and Rick then back to the gym to do the workout with bets. 25 ub Pull-ups!
7
0
Jenna Hanson
18:34 - ring rows, MUP, and 3 miles and the air dyne
315# DL w/ Lauren, Baby H was responsible for the "Aaaaand Drop" at the end
7
0
Krystal Lowney
23:30 Yeti
(10 mup/10 banded dips). Partner DLs with Bryn...up to 10 at 275#. 5 mi run before class.
10
0
Laura VanderKelen
36:27, all 20 muscle-ups 😶 3 mile assault bike instead of run due to shins
365# partner deadlift with Sarah 💁🏻; handstand drills
2
0
Lauren Kalil
22:23 MU on low rings with band
315 DL with Jenna and baby🤰🏼. EC some heavy back squats and Saturdays WOD (FS/GHDS/T2B)
7
2
Liz LeCaptain
22:22 - progressional MU // 245# with Ashley!
It stopped raining when we started running and started raining once we got inside.. A sign that this workout was meant to be ☂️
4
0
Paula Soletski
295 dl with Ralinda. 30 cal bike 5-3-1 bar mu with shorty bar clavicle high and hspu from box 1 leg up. 25 ghds.
0
0
Pauly VanderKelen
16:47
3:00 for 25 UB pull-ups and 5-4-1 MUs, 10 minutes for a 4 mile Assault Bike due to inflamed heels and arches from triple unders (3 mile Assault was not long enough), 7-3 MUs and 15-8-2 on last set of pull-ups. Odd number of people, so I deadlifted by myself which I was cool with - 275,295,315,335,9 out of 10 @ 345 (rested and hit the final rep) *4.) complete in 19:25 - Bar MUs with as little kip as possible (still a significant kip) and all singles on the Strict Parallette HSPUs / Practiced free-standing HSPUs after and I got 8 UB! PR!
0
0