1.) 7 Back Squat every 2 minutes for 12 minutes, add load each round
2.) 7th Heaven
3 rounds
25 Back Extensions
50 Air Squats
25 GHD Sit-ups
*3.) 16 minute AMRAP
15 Dumbbell Push Press 50/35lb
100m Run (Door to Door)
1 Legless Rope Climb
*4.) 200m Yoke Carry for time (door to door to door:) 45’s men 25’s women
2.) 7th Heaven
3 rounds
25 Back Extensions
50 Air Squats
25 GHD Sit-ups
*3.) 16 minute AMRAP
15 Dumbbell Push Press 50/35lb
100m Run (Door to Door)
1 Legless Rope Climb
*4.) 200m Yoke Carry for time (door to door to door:) 45’s men 25’s women
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Amanda Zeamer
βοΈβοΈβοΈ
Bs up to 135#, extra credit amrap of power cleans and push ups (thanks angel and buntin)
8
0
Ashley Bourgeois
15:?? Ghd's to //
BS to 95# (with a few ugly 105# ones.. so went back down to 95#)
12
0
Bryn Odberg
13:48
BS to 135#, got many squat, glute activation, and spine position tips. Thanks Ryan!
11
0
Chris Ness
315 for 7 325 for 1 I was tired. Wod don't remember pre credit db pp 100m rope climb used legs and a few push jerks
4
0
Kate Mantz
13:44 (10# wb sit ups/subbed 25 arch rocks for hip ext)
BS ^115 ...squats to box
11
0
Lauren Kalil
13:23
BS up to 195 but failed my last one. Really worked on form today. EC AMRAP and gymnastics
10
2
Nate Hall
Tire change for time with Justin!!!! Thanks J your a great friend!
^ 335# BS x7=82.5%
17
2
Pauly VanderKelen
WOD at Chuck Brehm's house!
60 cal row, HSW, pistols, 24" box jumps, 400 meter run, 100 DUs, 53# KB snatches, burpees, 40# slam ball, 50 push-ups, 165# power snatches, pull-ups, C2Bs, 3 inch deficit HSPU, 165# power clean, Bench press - 12@135, 8@185, 6@205, 4@225#, threw the football around and then ate some food :)
0
0
Theresa Rosenquist
11:47**
**scl'd for hammys: #2.5 Breaststroke/#20 DB AMSU. #120 BS (box). PEC; JR/pull/push/sit/squat/Shldr/glutes}Γ3
9
0