1.) Every 2 minutes for 10 minutes 4 Front Squat @ approx 70%
2.) New Shoes
3 rounds
8 Dumbbell Single Arm Push-Press up to 100/70lb, R
15 GHD Sit-ups
8 Dumbbell Single Arm Push-Press up to 100/70lb, L
15 GHD Sit-ups
note: this is meant to be heavy, go up to 100lb db if you feel like it but whatever it is going above your head needs to be fully locked out at the top with the dumbbell over your bone structure, dictate your weight based off of that ability
*3.) Clean Extension -> Power Clean EMOM for 8 minutes @ approx 80%
*4.) 5 rounds
20m Barbell Overhead Walk 185/125lb
1 min Handstand Hold
*5.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement
2.) New Shoes
3 rounds
8 Dumbbell Single Arm Push-Press up to 100/70lb, R
15 GHD Sit-ups
8 Dumbbell Single Arm Push-Press up to 100/70lb, L
15 GHD Sit-ups
note: this is meant to be heavy, go up to 100lb db if you feel like it but whatever it is going above your head needs to be fully locked out at the top with the dumbbell over your bone structure, dictate your weight based off of that ability
*3.) Clean Extension -> Power Clean EMOM for 8 minutes @ approx 80%
*4.) 5 rounds
20m Barbell Overhead Walk 185/125lb
1 min Handstand Hold
*5.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement
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Angel Anderson
5:54 25# DB
Could've went lots heavier on the good arm, bad arm was being a b*tch. GHDs half full, half parallel. Front Sqwaats @90# felt easy peasy!
14
0
Bruce Hoffort
Last day of hamstring rehab
May have to ease back into things with some bicep curls and treadmill work at Planet Fitness first.
16
0
Kate Mantz
5:07 20# abmat wallball su
65# FS with no box and legit depth, Happy knee👍 Yoga w/ T🙏
18
0
Megan Vogel
9:02 w/ 45#
Thanks to the 515 crew letting me join in! Could have gone heavier but good starting point. Half GHD/Half parallel. FS 115#, PC 115# (form finally feels smooth!), BB OH Walk 105# and 1 min HS Holds (split to 40/20..)
15
1
Wait...there's a 0515 class?!? Do they serve coffee?
Michael Green
6:55 60# ghd's 2 parallel
FS 205# Ec power clean @185 worked up 2 225# ( 20# PR) snatch pulls w/ D
11
0
Omar CruzRivera
10:35 @65/70/75
FS @205; EC Cleans @185; butterfly pull up; handstand walks
21
0
Pauly VanderKelen
12:53 with 80# dumbbell. Tried 85# in warmup but it was unsuccessful
Sets of 4s, 3s, and 2s for the single arm push-press / 235# front squats / 16 alternating 70# dumbbell clusters in preparation for this Saturday.
0
0
Sylvia Christensen
9:20 something, 50# DB/Ab mat
155 FS. Clean ext/PC EMOM 155#
13
2
Theresa Rosenquist
8:00*
#25 DB (30 just a lil' too outta control); FS: #85 (slowly going up); 1k row (4:34), and 🔥Yoga🔥
11
0
Tina Schmidt
9:50 with 45# DB
Took a quick timeout to perfect my GHD dismount. Nailed it!
19
1
Your too fast, i told you to slow down. GHD couldn’t keep up and kicked you off in style. 😂