1.) 7 minutes to establish 1RM Strict Press
2.) Every 2 minutes for 10 minutes 10 Strict Press @ 50% 1RM
3.) Bulldog
20 minute AMRAP
100m Run
20 Air Squats
100m Run
20 Walking Lunges
100m Run
20 Push-ups
100m Run
20 Sit-ups
*4.) Overhead Squat 1-1-1-1-1 @ approx 90%
*5.) Up the ladder as far as you can in 7 min
You do not come off the bar until you complete all 4 movements
1 Pull-up->1 Chest to Bar Pull-up->1 Toes to Bar->
1 Bar Muscle Up
Then 2 of each, then 3 of each and so on until time runs out. If you break a set start back over at 1
2.) Every 2 minutes for 10 minutes 10 Strict Press @ 50% 1RM
3.) Bulldog
20 minute AMRAP
100m Run
20 Air Squats
100m Run
20 Walking Lunges
100m Run
20 Push-ups
100m Run
20 Sit-ups
*4.) Overhead Squat 1-1-1-1-1 @ approx 90%
*5.) Up the ladder as far as you can in 7 min
You do not come off the bar until you complete all 4 movements
1 Pull-up->1 Chest to Bar Pull-up->1 Toes to Bar->
1 Bar Muscle Up
Then 2 of each, then 3 of each and so on until time runs out. If you break a set start back over at 1
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james macco
3 rounds + 3rd run. With a vest and ghd’s in place of sit-ups.
135# press and 75# for emom
7
0
Laura VanderKelen
4 rounds with GHDs in place of sit-ups
90# strict press PR; front squats @ 140#
7
0
Megan Vogel
3 rounds + start of run
130# strict press. Never tested it so I’m gonna go with it’s a PR. :)
8
0
Pauly VanderKelen
Wearing a 20# weight vest and GHD sit-ups instead of regular sit-ups - 3 rounds + 15/20 push-ups
160# strict press / 95# for 5x10 strict press / Snatch doubles: 95,115,135,155,165,175,180,185,190, and 1 out of 2 @ 195# / 10 total snatch pulls @ 225#
0
0
Sylvia Christensen
190# SJ PR / 50 reps (CF Recursive)
AMRAP 8: 10 C&J (65#), Rest 1 min. 10 C&J (75#), Rest 1 min. 10 C&J (95#), Rest 1 min. ME C&J (115#).
5
0
Theresa Rosenquist
P.E.C. Day & Derek's Awesome talk
30 min Spin -> 2×{30" Bridge/30" #30 armbar/25 #30 AMSU/15 BB bridges (#105)/5 DHPU/25 GH-HE/20 narrow squats #30. (Day1/21 Challenge)
1
0