1.) CrossFit HQ WOD 170727
5 rounds for time of:
200-meter farmers carry
20 deficit push-ups, hands on dumbbells
10 push jerks
Use 60/40lb Dumbbells
*2.) Front Squat 4 reps @ approx 70% every 2 minutes for 6 rounds
note: unrack at the beginning of 2 minutes, complete 4 reps and hold front rack position for remainder of first minute then rack for 1 minute until next set
*3.) EMOM for 5 minutes 3 High Hang Power Clean @ approx 55%
*4.) Muscle Up Challenge Day 7
7 Muscle Ups
*5.) With a partner, one works, one rests
10 minute AMRAP
Assault Bike 20/15 cal
15 GHD Sit-ups
note: must tag out before teammate 2 begins assault bike, get off the ghd and run to assault bikes
5 rounds for time of:
200-meter farmers carry
20 deficit push-ups, hands on dumbbells
10 push jerks
Use 60/40lb Dumbbells
*2.) Front Squat 4 reps @ approx 70% every 2 minutes for 6 rounds
note: unrack at the beginning of 2 minutes, complete 4 reps and hold front rack position for remainder of first minute then rack for 1 minute until next set
*3.) EMOM for 5 minutes 3 High Hang Power Clean @ approx 55%
*4.) Muscle Up Challenge Day 7
7 Muscle Ups
*5.) With a partner, one works, one rests
10 minute AMRAP
Assault Bike 20/15 cal
15 GHD Sit-ups
note: must tag out before teammate 2 begins assault bike, get off the ghd and run to assault bikes
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Amanda Zeamer
23:07
25#. Shoulder stuff. All my band exercises. Air assault and ghds solo. Db hang cleans and kb swings.
13
0
Brett Kohout
4 + 6 PJ @ 50#
A weak mental game today was more detrimental than weak shoulders. Day 7 MU Challenge β
8
0
Bryn Odberg
22:19 @ 30#
FS extra credit: made the minute for the first 2 rounds, then went to 45 sec. Lots of shoulder PT
3
0
Grant Soletski
Brutal and slightly over cap (8 min:) 55lb db
Angel and I assault bike/GHD gross
12
0
Laura VanderKelen
4 + 6/10 push jerks at 30 min
30# for jerks, 40# for carries; power cleans at 95#; 3 rounds + 20 cals on partner amrap with Fonti
1
0
Lauren Kalil
2/10 push jerks last round RX
EMOM PC @75#...partner assault and GHDS...gymnastics work
12
0
Theresa Rosenquist
22:02**
#20 (Shldr limits) & 60% full PU -> 4Γ{BS/GH-HE/AMSU/DHPU. BS to #125Γ5
11
0