1.) 4 Back Squat every 2 minutes for 10 minutes @ approx 70%
2.) Topple
12 minute AMRAP
50 Double Unders
10 Bar Muscle Ups
*3.) Clean 15 reps from blocks @ hang starting at approx 60% working up to 75%
*4.) 5 minutes accumulated front rack hold 225/155lb
note: pull from floor
*5.) 30 seconds on 30 seconds rest for 15 rounds alternating movements every round
Russian Twist
Hollow Rock
Flutter Kicks
2.) Topple
12 minute AMRAP
50 Double Unders
10 Bar Muscle Ups
*3.) Clean 15 reps from blocks @ hang starting at approx 60% working up to 75%
*4.) 5 minutes accumulated front rack hold 225/155lb
note: pull from floor
*5.) 30 seconds on 30 seconds rest for 15 rounds alternating movements every round
Russian Twist
Hollow Rock
Flutter Kicks
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Amanda Zeamer
4 rds plus 4 ghd
10 Strict ghd, 10 strict pull ups, 5 pvc pull through. Light deadlift 10 @ 85 for bs. 100 cal air assault. 2x50 bicycle sit ups. Band exercises. 3 x 10 of shoulder press, reverse fly, back row
7
0
Brittany Nohr
4 (5 bmu attempts per rd)
17 bmu! Bs 185 front rack holds 💀 2 1 mile recovery runs
3
0
Lauren Kalil
4+4 DU ( box BMU )
BS 175#, EC cleans up to 115#, lotssssss of bar MU practice 😩
6
0
Marcie Kyllonen
(9.17.17) 28 step ups at 7 min cap thrusters 45#/prego burpee + step up 20"
bs 115#
6
0
Megan Vogel
145 Back Squat
DU attempts and as many slash marks all over... BUT I did string 4 together! Box MU and PVC hollow hold thing on the ground. :)
1
0
Theresa Rosenquist
4 R (Supah Scl'd!)
5 B-BMU+5 Coach D's banded PVC thang &150 SU. BS: #95 (no box/no ball/no prob!), EC: 30 min Reformer & Lurong WOD1.
1
0
Troy Foley
3 rds + 20 plate step ups
20 BMU (strung 4! (thanks for the help Tyler)), 10 SPU; 255# BS
8
0