1.) Every 2 minutes for 6 rounds complete Clean Complex @ approx 90%
Floor to Low Hang(directly below knee) ->Floor to Hang(directly above knee) ->Floor to High Hang ->Floor to Extension->Clean
note: reset each pull
2.) Yooper
21-15-9
Shoulder to Overhead 155/105lb
Toes to Bar
Note: scaled weights 135/95, 115/85, 95/65
*3.) 15 min AMRAP
15 Back Extension
25 Wall Squats
10 Tripod to Headatand
*4.) 10 minute EMOM
10 Push-ups
10 Sit-ups
Note: add one rep each successful round. If failure occurs go back down to 10’s and both push up and sit-ups are to be done within the minute
*5.) 3 rounds
50m Overhead Single Arm Dumbbell Walk, R 50/30lb
10 Overhead Single Arm Dumbbell Squats, R 50/30lb
50m Overhead Single Arm Dumbbell Walk, L 50/30lb
10 Overhead Single Arm Dumbbell Squats, L 50/30lb
Floor to Low Hang(directly below knee) ->Floor to Hang(directly above knee) ->Floor to High Hang ->Floor to Extension->Clean
note: reset each pull
2.) Yooper
21-15-9
Shoulder to Overhead 155/105lb
Toes to Bar
Note: scaled weights 135/95, 115/85, 95/65
*3.) 15 min AMRAP
15 Back Extension
25 Wall Squats
10 Tripod to Headatand
*4.) 10 minute EMOM
10 Push-ups
10 Sit-ups
Note: add one rep each successful round. If failure occurs go back down to 10’s and both push up and sit-ups are to be done within the minute
*5.) 3 rounds
50m Overhead Single Arm Dumbbell Walk, R 50/30lb
10 Overhead Single Arm Dumbbell Squats, R 50/30lb
50m Overhead Single Arm Dumbbell Walk, L 50/30lb
10 Overhead Single Arm Dumbbell Squats, L 50/30lb
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Brett Kohout
4:55 sub 75# SP
Clean complex @ 195#. Yoga with Christmas 🎶☃️🎄🎁🎶. Thanks T!
10
1
🎄🎅❄️☃️ my pleasure!
Brittany Nohr
7:49 rx
Clean complex 145 @ 75%. First day back from being sick. Gymnastics work
10
0
Chad Wusterbarth
6:45 @ 115 cleans @ 165
EC-back ext/wall squats/ tripods. 10min emom push-ups and ghd's
5
0
Danielle Sherman
5:44????? - who knows, just work on T2B
155 clean - light. Swung on rings. push-up/sit-up EC. tripod -> headstand work (no wonder i'm so bad at HSPUs!) Life motto: Always squeeze your butt
6
0
Laura VanderKelen
7:31 105#
Cleans 145#; cluster/ring dip from yesterday done with red band and 30# db
6
0
Lauren Kalil
8:58 LOL 🤪
Cleans 135#, EMOM push ups and sit ups, 3 mile run, dumbbell extra credit, some FS/rowing/sandbag overshoudler
15
0
Megan Vogel
8:35 **
Kip swings - grip strength sucks. Needs improvement. 145# clean complex. First day back from Cancun and cancun’s food revenge. 🤒🤢
6
0
Pauly VanderKelen
4:05
21 S2O UB, 3x7 T2B, 8-7 S2O, 8-7 T2B, 9 UB S2O, 5-4 T2B / 230# clean complex / *3.) 21-15-9 of 50# dumbbell clusters and ring dips from yesterday complete in 12:02 - dips from high rings
0
0
Sylvia Christensen
6:38
150# cleans. 5000 meter row with 1 snatch every 500m (115#). OH walking DB EC 5:58. GHD/KB EMOM.
15
0
Theresa Rosenquist
5:02****
****Super scl'd! #55 (#65 just felt off) oh well, moved quickly though. Complex: #80 (gotta get that shift into HH better!!!)
10
0