1.) 6 Back Squat every 3 minutes for 3 rounds @ approx 75%
2.) Urgent
10 minute cap
7 rounds
12 Thrusters 95/65lb
12 GHD Sit-ups
*3.) 3 rounds
15 Reverse Hyper
8 GH Raise
*4.) Run Row or Bike
60 minutes
note: enjoy some mother nature time and there’s a little thing called Clovis coming up in the next week and it includes a nice little 10 mile jaunt in the cold so it would behoove you to prepare that body a little bit prior to
2.) Urgent
10 minute cap
7 rounds
12 Thrusters 95/65lb
12 GHD Sit-ups
*3.) 3 rounds
15 Reverse Hyper
8 GH Raise
*4.) Run Row or Bike
60 minutes
note: enjoy some mother nature time and there’s a little thing called Clovis coming up in the next week and it includes a nice little 10 mile jaunt in the cold so it would behoove you to prepare that body a little bit prior to
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Brittany Nohr
Free wod and gymnastics work
5 sets 3 strict ring dips, 3 strict pu maintaining hollow, 5 hspu
5
0
james macco
5 + 6 thrusters.
225# BS. Also did free wod with Christian 2 rounds + 30 situps
5
0
Liz LeCaptain
Free WOD with Clarissa! :)
4
2
Crap. Bet few know what that references. Google is your friend there.
Ahhh yes. She explains it all.
Paula Soletski
5 + 6 ghds, 55# thrusters, 130bs, free wod w/ Kim, w2 rounds +32 su, 8# wbs
1
0
Pauly VanderKelen
9:16
All movements unbroken. "Rested" with the barbell overhead when necessary. 275# 3x6 squats belted / EC: 4 rounds of 3 position snatch @ 155# / EMOM5 - 4 ring MUs for 20 total / Every 1:30 for 8 rounds - 7 Hang Power Cleans @ 135#
0
0
Sylvia Christensen
9 GHDS at cap 🙄
180 BS
6
2