1.) Scarecrow
10 rounds
15 cal Assault Bike
rest 30 sec
15 cal Row
rest 30 sec
100m Sprint (door to door)
rest 30 sec
note: each movement is all out
*2.) Front Squat @ approx 80% 3-3-3-3-3, rest no more than 3 minutes between sets
*3.) 5 rounds of Snatch Complex @ approx 70%
Snatch Pull to Low Hang, pause 3 seconds, Snatch -> Snatch Pull to Hang, pause 3 seconds, Snatch -> Snatch Pull to High Hang, pause 3 seconds, Snatch -> Snatch
note: reset after each snatch
*4.) Muscle Up Challenge Day 21
21 Muscle Ups
*5.) 5 rounds
25 Abmat Sit-ups
25 Double Unders
10 rounds
15 cal Assault Bike
rest 30 sec
15 cal Row
rest 30 sec
100m Sprint (door to door)
rest 30 sec
note: each movement is all out
*2.) Front Squat @ approx 80% 3-3-3-3-3, rest no more than 3 minutes between sets
*3.) 5 rounds of Snatch Complex @ approx 70%
Snatch Pull to Low Hang, pause 3 seconds, Snatch -> Snatch Pull to Hang, pause 3 seconds, Snatch -> Snatch Pull to High Hang, pause 3 seconds, Snatch -> Snatch
note: reset after each snatch
*4.) Muscle Up Challenge Day 21
21 Muscle Ups
*5.) 5 rounds
25 Abmat Sit-ups
25 Double Unders
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Amanda Zeamer
A long fricken time
15 rounds instead for no running, accessory work, band and shoulder mobility
16
0
Antonia Shanle
33:54
20
4
Megan Vogel
33:33
Rest should be labeled transition time :) , FS 105 x 2 115 x 3, Snatch complex and snatch work, mobility. Thanks for the help w snatch Grant!
16
0
Sylvia Christensen
28:44
I'm really starting to feel like I did something really wrong ππ€ 145# FS. I was going to snatch... but then I didn't π
16
2
Theresa Rosenquist
41:44**
πππ! **100 SU w/ heavy rope v. run & 15 Cals on AD. Legs & Back at Bob's. (HSLLP:#123/173/217/291}Γ8-10
16
0