1.) 2 Back Squat EMOM for 10 minutes @ approx 70%
note: this is meant to be not very heavy just two well thought out Squats at a moderate load every minute for 10 glorious minutes.
2.) Bottle Cap
7 minute AMRAP
3 Clean 255/175lb
5 Bar Muscle Ups
10/7 cal Row
*3.) 3 person Team
Each Partner Rows 500m for time (set pr)
then
Row 5000m for time
note: during the 5k pick a pace to hold and when you lose the ability to maintain that pace switch partner out.
*4.) 5 rounds
20m Yoke Carry
20m Farmer Carry
3 Box Jumps 42/36″
note: not for time but keep moving. Add load each round and record heaviest loads
*5.) 5 rounds
10 Strict Toes to Bar
10 Hip Extension
note: this is meant to be not very heavy just two well thought out Squats at a moderate load every minute for 10 glorious minutes.
2.) Bottle Cap
7 minute AMRAP
3 Clean 255/175lb
5 Bar Muscle Ups
10/7 cal Row
*3.) 3 person Team
Each Partner Rows 500m for time (set pr)
then
Row 5000m for time
note: during the 5k pick a pace to hold and when you lose the ability to maintain that pace switch partner out.
*4.) 5 rounds
20m Yoke Carry
20m Farmer Carry
3 Box Jumps 42/36″
note: not for time but keep moving. Add load each round and record heaviest loads
*5.) 5 rounds
10 Strict Toes to Bar
10 Hip Extension
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Amanda Zeamer
2 + 2 cleans
105# (started at 135 then 125 and all hell broke lose for two minutes) ring rows for bmup. Bs at 125# felt easy. 5,000m row with one partner angel in a 14# wt vest. Weighted vest mile. 3 rounds 10 strict hanging knee raises, 10 hip extensions, 5 negative pull ups all still vested.
9
0
Angel Anderson
2 rounds 85#
Started@105# but legs are smoked! π₯ BMU's from a box. BS @105, easy peasy. Ec #5 with a 12# vest (plus 5 pull-ups negatives) 5000m row w/zeamer and 1 mile run all with vest. π₯π₯π₯
7
0
Bruce Hoffort
185# squats
95# cleans (elbow), 30" box MU's for 3 rounds (4 cal short on the rower)
10
0
Darrin Bowers
2 rds + 3 cleans 4 bmu @ 135# 155# BS (EC: 1:34 500m PR and 19:48 5K w/ Reese & Sarah)
0
0
Lauren Kalil
2+5 BBMU 125#
BS 175#...EC Monday's assault bike and burpee box overs, yoke/farmer carry/some box jumps, Tuesday's cleans up to 135#
6
0
Liz LeCaptain
3 + 1 MOD BMU 115# Clean // 145# BS
That was fun πΊπΌ
11
1
What's with the whole A.M. thing?? Cause everyone knows the P.M. is where the most fun is, #truefact
Pauly VanderKelen
3 + 2 cleans
Knees were in rough shape so I resorted to 185# power cleans for the WOD. Knees felt awful during the squats as well so I used 245# rather than my 70% of 265# / EMOM20 from yesterday complete with Laura and Fonti.
0
0