1.) The Clamp
12 minute AMRAP
5 Handstand Push ups
30 Double Unders
15 Power Snatch 75/55lb
rest 15 seconds
2.) 5 Front Squat @ approx 80% every 3 minutes for 3 rounds
*3.) Split Jerk @ approx 80% 3 reps every 3 minutes for 5 rounds
note: use blocks and drop each rep and reset promptly for the 3 reps
*4.) Start each round with a 50m Dumbbel Overhead Walk 50/30lb
21-15-9 Dumbbell Thrusters 50/30lb
*5.) 25-20-15-10-5
GHD Sit-ups
5-4-3-2-1
Strict Muscle Ups
note: if you have the strict mu down add a medicine ball. start light
12 minute AMRAP
5 Handstand Push ups
30 Double Unders
15 Power Snatch 75/55lb
rest 15 seconds
2.) 5 Front Squat @ approx 80% every 3 minutes for 3 rounds
*3.) Split Jerk @ approx 80% 3 reps every 3 minutes for 5 rounds
note: use blocks and drop each rep and reset promptly for the 3 reps
*4.) Start each round with a 50m Dumbbel Overhead Walk 50/30lb
21-15-9 Dumbbell Thrusters 50/30lb
*5.) 25-20-15-10-5
GHD Sit-ups
5-4-3-2-1
Strict Muscle Ups
note: if you have the strict mu down add a medicine ball. start light
You must login above to log your score
Bruce Hoffort
3 rds + 5 snatch @ 65#
(penguins, 2 ab mats). Super light FS to test hamstring.
12
0
Jenna Hanson
Easing back into fitness
1000 m row & 95 cals on Assult bike before baby started crying 🙃
9
0
Lauren Kalil
5+16 DU RX
FS 165#, GHDs/weighted strict PU, SJ 120#, DB thrusters and walks
12
0
Liz LeCaptain
4 + 5 HSPU RX • 145# FS
Happy Monday 💥
17
2
Megan Vogel
3 + 8 Snatches
Ate like crap this weekend and i could feel it. Back on track! HSPU were 2 mats, and didn't chuck the jump rope across the room on DU's! (success!) Jerk 105#, FS 125 x 2, 135# x 1 (don't know max?), + GHD situps and ring muscle up work.
14
0
Sylvia Christensen
5
Accidently did the front squats for EC at 160#. Did them again during class at 155#. 165# SJ. DB EC Adobe
12
0
Theresa Rosenquist
4R +13 PJ**
**DB PU/#65 PCl/SU&PJ, What a modified mess! Shoulder 'pop' @w/up. 😥. BS: 5×5; GBBC: Wk1/D3 (light & technical)
10
0