1.) Ice Cream
5 rounds
20 GHD Sit-ups
15 Pull-ups
5 Muscle Ups
note: scale muscle ups with progressions from the floor
*2.) Every 2 minutes for 10 minutes 4 Front Squat @ approx 80%
*3.) Every 2 minutes for 10 minutes 3 Power Cleans @ approx 85%
note: base number off of clean & jerk 1rm
*4.) 12 minute AMRAP
35 Double Unders
20m Handstand Walk
*5.) 3 rounds
500m Row
7 Shoulder to Overhead 225/155lb
note: scale with approx 70% 1rm jerk
*6.) 30 seconds on 30 seconds rest for 15 rounds alternating movements every round
Russian Twist
Hollow Rock
Flutter Kicks
note: you will end up doing each movement 5 times
*7.) 3 minutes per
Right Shoulder Lacrosse Ball Smash/Left
Right Pec Smash with Supernova/Left
Right Lat Foam Roll/left
Thoracic Foam Roll
5 rounds
20 GHD Sit-ups
15 Pull-ups
5 Muscle Ups
note: scale muscle ups with progressions from the floor
*2.) Every 2 minutes for 10 minutes 4 Front Squat @ approx 80%
*3.) Every 2 minutes for 10 minutes 3 Power Cleans @ approx 85%
note: base number off of clean & jerk 1rm
*4.) 12 minute AMRAP
35 Double Unders
20m Handstand Walk
*5.) 3 rounds
500m Row
7 Shoulder to Overhead 225/155lb
note: scale with approx 70% 1rm jerk
*6.) 30 seconds on 30 seconds rest for 15 rounds alternating movements every round
Russian Twist
Hollow Rock
Flutter Kicks
note: you will end up doing each movement 5 times
*7.) 3 minutes per
Right Shoulder Lacrosse Ball Smash/Left
Right Pec Smash with Supernova/Left
Right Lat Foam Roll/left
Thoracic Foam Roll
You must login above to log your score
Betsy Soletski
12:51 - ghd to =, mup turn over & 5 sec hold which was sometimes only 3
But hey I rx'd the pu 🙂
1
0
Brandon Doege
21:45 (mod ghg & mod mu). Later this evening fs (205 x3, 225 x2), power cleans 205
5
0
Bruce Hoffort
19:59 NRx
2 rds GHD, then WB sits, consistently pathetic muscle ups, great pullups.
17
0
Chad Wusterbarth
18:56 last round of MU where spicy
EC - 15min amrap with Mike Green 250 m row & 10 burpee over rower. Practice for Granite game throw down.
18
1
Excited to watch you two! <3
Danielle Sherman
16:30 - low rings
fs 155. hpc emomish 115 (form form form). 4 rnds 35 DU 10 HSPU.
7
0
Grant Soletski
20:14 mod mu
1 mu before just to see if I could still do it and all pull-ups
5
0
Laura VanderKelen
23:55, got 5 muscle ups without false grip, hallelujah...attempts/fails, some progressions from low rings
8
0
Lauren Kalil
30:12 🤷🏼♀️🔫
Some MU, lots of failed attempts... FS 170#, DU/handstand walk
12
1
Stop it!! ^^🤩
Megan Vogel
Finished after class was over..
Scaled PU and MU. Pull are by far my weakness. FS 145 (5 reps BC I cant read apparently) , 145 PC, shoulder mobility.
11
0
Pauly VanderKelen
18:40
All GHDs and pull-ups UB / MUs: 5 UB, 5 UB, 3-2, 3-2 with some fails for the last two rounds. Not enough time for a complete EC session, so I completed a complex with a power clean followed by 4-5 push jerks: 135, 185, 205#
1
0
Theresa Rosenquist
21:28**
**scl'd the MU w/ FG RR+ FG trans+RD/MU. Yoga, MWOD knee therapy, & more snow shoveling (Done!!)
7
0