1.) 15 minute AMRAP
25 Wall Facing Squats
10 Tri-pod to Headstand
20 Walking Lunges, light dumbbells
2.) Joker
400m Run
21 Deadlift 225/155lb
400m Run
15 Deadlift 225/155lb
400m Run
9 Deadlift 225/155lb
*3.) 5 rounds
10 Strict Press @ 50% 1RM
10 Strict Pull-ups
*4.) 10 minute EMOM
10 Push-ups
10 Sit-ups
note: use dumbbells for your feet and interlock hands behind head for the sit-ups. no abmat.
*5.) 50 perfect Back Extension
followed by 3 x 10 Reverse Hyper
note: like a cinnamon roll on the back ext.
25 Wall Facing Squats
10 Tri-pod to Headstand
20 Walking Lunges, light dumbbells
2.) Joker
400m Run
21 Deadlift 225/155lb
400m Run
15 Deadlift 225/155lb
400m Run
9 Deadlift 225/155lb
*3.) 5 rounds
10 Strict Press @ 50% 1RM
10 Strict Pull-ups
*4.) 10 minute EMOM
10 Push-ups
10 Sit-ups
note: use dumbbells for your feet and interlock hands behind head for the sit-ups. no abmat.
*5.) 50 perfect Back Extension
followed by 3 x 10 Reverse Hyper
note: like a cinnamon roll on the back ext.
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Angel Anderson
10:42 125#
1/2 mile air assault instead of run. Strict press/strict pull-up extra credit. I actually got strict pull-ups! Singles, but still! Woohoo!!!
5
1
👊👊👊!
Ashley Bourgeois
11:00 105#, amrap ✅
Ec: Pu/su emom, push press/pu (35#, slow pu negatives), lunges 15# db
17
0
Bruce Hoffort
155# DL. Forgot to check the clock as I was flopping onto the floor
15# DB lunges x 4 rounds.
16
0
Cal Shanle
10:23 205 DL
10 min emom It's not so much the heat. It's the gosh darn humidity.
16
0
Grant Soletski
8 flat
EMOM and sp/ou dunzo Fun and sweaty.
8
2
Jordan Heider
Holy Humidity!
started at RX, but was too hot/dizzy after 10reps. Finished the rest at 155#
16
0
Lauren Kalil
8:41 RX
EC sit-ups/push-ups and pull-ups/strict press. Some much needed mobilizing
10
0
Marcie Kyllonen
10:12 2:30min airdyne for run/kb swings for dl's
4rds+11 lunges air squats/sp 35#/alt lunges
8
0
Pauly VanderKelen
7:25 with 500 meter rows subbed in for 400 meter runs because of my left knee
Focused on free-standing HSPUs for the first 15 minutes of class. Got 9 UB PR! then 10 UB PR! / *3.) complete in 11:20 with 95# strict press / *4.) complete with 25-30 seconds of rest every round. / Stationary handstand practice - 18 seconds inverted PR!
0
0
RaLinda Lamberies
10:21 135#dl/1.5 run and 1 bike
5k on tread this AM. Guess not up to full 2 a days yet.
8
0
Theresa Rosenquist
SO Supah Scl'd it doesn't count.
I moved & sweated buckets. EC: pushups/situps 😰 WOD: #95 DL/empty sled push😥 SO much hamstrings!!!
12
0