1.) 15 minute AMRAP
20m Overhead Open Hand Walking Lunge (turn into knife hand)
15 Back Extension
30 second Handstand Hold (preferably free standing but only if 30 seconds is cake)
2.) Carrie On
5 Rounds, for time
Run 400m with 45/25lb bumper plate
Lunge 50 feet with 45/25lb bumper plate
45/25lb bumper plates shall be carried throughout the entire 5 rounds. If plate gets set down at any time there is a 5 burpee penalty, so if you need a rest and you sit the plate down you owe 5 burpees. The plate can be held however you wish.
*3.) 10-2 by 2-10
10 minute cap
10 Power Clean 155/105lb
2 Muscle Ups
8 Power Clean 185/125lb
4 Muscle Ups
6 Power Clean 205/145lb
6 Muscle Ups
4 Power Clean 225/155lb
8 Muscle Ups
2 Power Clean 255/175lb
10 Muscle Ups
*4.) 12 rounds
Row 12/9 cal
rest 30 seconds
note: be consistent but don’t dog i.e. go fastish
*5.) 3 rounds
7 Deficit Handstand Push-ups 3×45/2x45lb bumper plates
15 Reverse Hyper
note: walk across the gym between movements
20m Overhead Open Hand Walking Lunge (turn into knife hand)
15 Back Extension
30 second Handstand Hold (preferably free standing but only if 30 seconds is cake)
2.) Carrie On
5 Rounds, for time
Run 400m with 45/25lb bumper plate
Lunge 50 feet with 45/25lb bumper plate
45/25lb bumper plates shall be carried throughout the entire 5 rounds. If plate gets set down at any time there is a 5 burpee penalty, so if you need a rest and you sit the plate down you owe 5 burpees. The plate can be held however you wish.
*3.) 10-2 by 2-10
10 minute cap
10 Power Clean 155/105lb
2 Muscle Ups
8 Power Clean 185/125lb
4 Muscle Ups
6 Power Clean 205/145lb
6 Muscle Ups
4 Power Clean 225/155lb
8 Muscle Ups
2 Power Clean 255/175lb
10 Muscle Ups
*4.) 12 rounds
Row 12/9 cal
rest 30 seconds
note: be consistent but don’t dog i.e. go fastish
*5.) 3 rounds
7 Deficit Handstand Push-ups 3×45/2x45lb bumper plates
15 Reverse Hyper
note: walk across the gym between movements
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Amanda Zeamer
20:15rx
No burpees.12 rounds of 9 cals on assault instead or row. Accessory work and mobility ❤️❤️
11
0
Brett Kohout
21:49
Just came to move today & ended up moving more than planned cause ❤️
5
1
Atta boy!
Laura VanderKelen
14:47 rx; 600m of swimming
40 sec pr, hugs to Betsy and Fam
10
1
Woweeee! Great time Hun!
Lauren Kalil
18:41 RX
EC 12 round row in about 12mins?...deficit HSPU and dips...1/8 MUP scaled PC up to 120
11
0
Paula Soletski
20:42 rx no burpees. Hspu blue mat and ab mat 6 in a row then 4 in a row, 1 w blue mat..
14
0
Pauly VanderKelen
18:05
55 seconds slower than last year. Cartilage in my left knee was painful during the 400s. Still recovering from 7/2/17. 4 rounds for 1.) with legitimate free-standing handstands. Drove to the Johnson's house after class to swim. 7 laps @ 150 meters = 1,050 meters of front stroke.
1
0