1.) cucaracha
Complete 2 rounds of each stage within 3 minutes to add another 3 minute stage and another 2 rounds with the Hang Power Snatch and Bar Muscle Up going up by 3 reps each stage.
15 minute time cap
In 3 minutes complete:
2 rounds:
9 Hang Power Snatch 75/55lb
25 Double Unders
3 Bar Muscle Ups
In 3 minutes complete:
2 rounds
12 Hang Power Snatch 75/55lb
25 Double Unders
6 Bar Muscle Ups
In 3 minutes complete:
2 rounds
15 Hang Power Snatch 75/55lb
25 Double Unders
9 Bar Muscle Ups
In 3 minutes complete:
2 rounds
18 Hang Power Snatch 75/55lb
25 Double Unders
12 Bar Muscle Ups
In 3 minutes complete:
2 rounds
21 Hang Power Snatch 75/55lb
25 Double Unders
15 Bar Muscle Ups
note: if you fail a stage drop down to the prior stage and continue at that stage through until the 15 minute cap
*2.) Hang Power Clean 3-3-3-3 @ approx 75%, rest 3 minutes between sets
note: drop each rep but make sure you stand up with the barbell before cleaning when pulling from floor each rep
*3.) From blocks Split Jerk 3-3-3-3 @ approx 75% from blocks every 3 minutes
*4.) 7 minute AMRAP
15 cal Assault Bike
20m Handstand Walk
*5.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds
2 minute plank
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds
1 minute plank
note: don’t give in to your mind telling you to quit, hold your position.
15 minute time cap
In 3 minutes complete:
2 rounds:
9 Hang Power Snatch 75/55lb
25 Double Unders
3 Bar Muscle Ups
In 3 minutes complete:
2 rounds
12 Hang Power Snatch 75/55lb
25 Double Unders
6 Bar Muscle Ups
In 3 minutes complete:
2 rounds
15 Hang Power Snatch 75/55lb
25 Double Unders
9 Bar Muscle Ups
In 3 minutes complete:
2 rounds
18 Hang Power Snatch 75/55lb
25 Double Unders
12 Bar Muscle Ups
In 3 minutes complete:
2 rounds
21 Hang Power Snatch 75/55lb
25 Double Unders
15 Bar Muscle Ups
note: if you fail a stage drop down to the prior stage and continue at that stage through until the 15 minute cap
*2.) Hang Power Clean 3-3-3-3 @ approx 75%, rest 3 minutes between sets
note: drop each rep but make sure you stand up with the barbell before cleaning when pulling from floor each rep
*3.) From blocks Split Jerk 3-3-3-3 @ approx 75% from blocks every 3 minutes
*4.) 7 minute AMRAP
15 cal Assault Bike
20m Handstand Walk
*5.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds
2 minute plank
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds
1 minute plank
note: don’t give in to your mind telling you to quit, hold your position.
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Danielle Sherman
Round 1 repeat, banded MUs
Didn't pass out or get light headed working out. Big win for the day
10
0
james macco
Round 1 on repeat. BMU off a box.
Worked on BMU ad nauseum post workout.
11
1
Dude you should never work out when nauseous ๐
Lauren Kalil
Made it to round 3 but then stayed at round 2
**box bar MU...PC and SJ at 115#
12
0
Megan Vogel
Round 1 on repeat.
HC 105# - form feels better! SJ work with Sal and Vong - Thanks! Bike/Handstand holds.
3
0
Pauly VanderKelen
HG
5x5 HBBS @ 265# felt good! / EMOM10: 9 alternating front rack lunges @ 135# for 90 total. Switched starting leg every round. / 20 alternating pistol squats with very little knee pain. Then successfully tried pistols without grabbing my foot! / Kneeling jumps - 10 unweighted, then triples holding 2.5,5,10,15,20, and 25# in weight. / Strict press up to 155# then 5x5 @ 135#. Removed unnecessary items from the garage and brought them to the basement :)
2
0
Rachael Salata
Stayed on RD 1
BMU got better each rd- turnover w/o ๐ HPC 145. SJ 135. Ass bike/HS Walk practice.
11
0
Rebecca Smith
Never made it through 1 round BUT I got a gang ton of MU practice on high bar with green band
EC at home *2.) Hang Power Clean 3-3-3-3 @ approx 75%, rest 3 minutes between sets (105#) *3.) Split Jerk 3-3-3-3 @ approx 75% every 3 minutes (105#) *4.) 7 minute AMRAP (4rds) 15 cal Assault Bike 20m Handstand Walk *5.) Suck it up 1 minute Plank rest 30 seconds 1 minute Plank rest 20 seconds 1 minute plank rest 10 seconds 2 minute plank rest 10 seconds 1 minute plank rest 20 seconds 1 minute plank rest 30 seconds 1 minute plank
13
0
Sal Bertuglia
Doing work at the fiveonefive
Subbed burpee box overs @ 30 inch for bar MUs
10
0