1.) In 7 minutes:
10 Clean @ 135/95lb
8 Clean @ 185/135lb
6 Clean @ 225/155lb
4 Clean @ 275/185lb
2 Clean @ 315/215lb
Max Effort Bar Facing Burpees
note: clean however you wish
2.) Balls Out
20 minute AMRAP
50 Medball Abmat Sit-ups 20/14lb
50 Medball Cleans 20/14lb
50 Medball Walking Lunge 20/14lb
note: hold the ball however you wish for the lunge
*3.) Every 2 minutes for 10 minutes 3 Front Squat @ approx 80%
*4.) 5 rounds
20m Right Arm Overhead Dumbbell Carry 50/35lb
10 Right Arm Dumbbell Overhead Squat 50/35lb
20m Left Arm Overhead Dumbbell Carry 50/35lb
10 Left Arm Dumbbell Overhead Squat 50/35lb
*5.) 5-4-3-2-1
Legless Rope Climb
Deficit Handstand Push-up 3 x 45/ 2 x 45
*6.) 5 x 30 cal Row, rest 1:1
*7.) GHD Sit-up Tabata
8 rounds:
20 seconds ME GHD Sit-ups
10 seconds rest
note: rest @ parallel
*8.) 30 Snow Angels
3 minutes Lacrosse Ball Foot Smash, R/L Feet
30 Snow Angels
note: just roll the lacrosse ball under your foot and enjoy
10 Clean @ 135/95lb
8 Clean @ 185/135lb
6 Clean @ 225/155lb
4 Clean @ 275/185lb
2 Clean @ 315/215lb
Max Effort Bar Facing Burpees
note: clean however you wish
2.) Balls Out
20 minute AMRAP
50 Medball Abmat Sit-ups 20/14lb
50 Medball Cleans 20/14lb
50 Medball Walking Lunge 20/14lb
note: hold the ball however you wish for the lunge
*3.) Every 2 minutes for 10 minutes 3 Front Squat @ approx 80%
*4.) 5 rounds
20m Right Arm Overhead Dumbbell Carry 50/35lb
10 Right Arm Dumbbell Overhead Squat 50/35lb
20m Left Arm Overhead Dumbbell Carry 50/35lb
10 Left Arm Dumbbell Overhead Squat 50/35lb
*5.) 5-4-3-2-1
Legless Rope Climb
Deficit Handstand Push-up 3 x 45/ 2 x 45
*6.) 5 x 30 cal Row, rest 1:1
*7.) GHD Sit-up Tabata
8 rounds:
20 seconds ME GHD Sit-ups
10 seconds rest
note: rest @ parallel
*8.) 30 Snow Angels
3 minutes Lacrosse Ball Foot Smash, R/L Feet
30 Snow Angels
note: just roll the lacrosse ball under your foot and enjoy
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Amanda Zeamer
2 + 10mb cleans rx
65-75-85-105- 1 @ 115 and 1@125 (all power) 9 bfb Thanks for the push Lowney!
14
1
Glad I could help you beat me by 1...😜
Angel Anderson
2+6 MB cleans RX
85, 95, 105, 115, 125 and then a PC PR @135 cuz JT said so. No BFB :)
15
1
Yay!
Brandi Binsfeld
A couple rounds of talking and yawning
65, 85, 105 125, 135 + 4 BF burpees
12
1
Lol!!
Brandon Doege
(135, 155, 185, 205, 225) +16 burpees; 2 rds + 33 mbc; front squats 4 sets 225, 1 set 245
15
0
Brett Kohout
4/4 cleans @ 185#
115/135/155/185 | PC 1-3, SC 4 | timed out | 2 + 3SU @ 25# WB
7
0
Chad Wusterbarth
Rest day after a small injury maybe the week. 🤦♂️😡
8
1
No more ice skating!
Danielle Sherman
1 clean at 195 (PR!!), 2+31WL
DHSPU (ab mat 45+10s), LRC (Pulls), DB OHS + Carry = done
13
2
Erin Buntin
2+18 cleans
2 fails @ 185#; HS walks with Greg
17
1
Honestly, I feel pretty good considering my medical condition.
Grant Soletski
135/155/185 then no beuno at 205, 2+27 wbc
Row 1:15,1:12, 1:13,1:09, 1:03 I'm weak but working on it
10
0
james macco
2 rounds + 26 cleans
135/155/185 and then 4 @ 205# EC- legless ropes and reg HSPU’s
5
0
Jamie Kemen
2+30 MBC
10# WB, 65-85-95-105-120 clean ladder, finished at1:30 remaining, 16 BFB *maybe should've tried going heavier?
15
0
Justin Peterson
3+30Situps
Snatched women’s Rx weights due to fresh ink. Finished 2@205 +5 burpees
10
0
Laura VanderKelen
3+ 28 sit-ups
95-105-125-145 then hit 1 clean @ 155# ; Front Squat 150#
7
0
Lauren Kalil
2 + 13 sit ups
85/105/125/140/150 + 7 burpees...legless rope climbs and strict HSPU, FS 170#
12
0
Rachael Salata
Up to 4 cleans at 175
95/135/155/175. Moved around for 20:00. FS 175/185. RMU.
19
0
Sylvia Christensen
2/4 cleans at 165# (95,135, 155, 165, etc.)
2+15 lunges. 165# FS. DB EC.
17
0
Theresa Rosenquist
2 R + 11 MBC**
**scl'd w/ 50 MBPCl + 50 air Sq & no wgt lunges. Cln Ladder: 75/85/95/105/115 f×2 > 10 BFB. MWOD knee therapy.
0
0
Timm Uhlmann
2 rounds + 1 clean
75-95-115-125-145 Learned better technique for rope climb and my first HSPU with a kip :) thanks to Jim and Lauren!
0
0
Tina Schmidt
2 + 24 WL
95/105/125/145/175. Couldn’t stand up with 175 the second time as time expired
13
0