1.) 2 Front Squat EMOM for 5 minutes @ approx 80%
2 min to add load
then 1 Front Squat EMOM for 5 minutes @ approx 90%
2.) Hell-o
20 minute AMRAP
15 cal Row
rest 30 sec
60 yd Shuttle (5/10/15)
rest 30 sec
15 cal Assault Bike
rest 30 sec
*3.) 5 rounds
10 Power Clean 225/155lb
25 Double Unders
Rest 1:1
*4.) 14 minute AMRAP
20m Overhead Lunge 115/85lb
15 Toes to Bar
10 Box Overs 24/20″
*5.) 5-4-3-2-1
Legless Rope Climb
20m Handstand Walk
note: scale with legless to the 10′ mark then use legs remaining 5′
*6.) Suck it up
Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds
2 minute plank
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds
1 minute plank
note: don’t give in to your mind telling you to quit, hold your position.
2 min to add load
then 1 Front Squat EMOM for 5 minutes @ approx 90%
2.) Hell-o
20 minute AMRAP
15 cal Row
rest 30 sec
60 yd Shuttle (5/10/15)
rest 30 sec
15 cal Assault Bike
rest 30 sec
*3.) 5 rounds
10 Power Clean 225/155lb
25 Double Unders
Rest 1:1
*4.) 14 minute AMRAP
20m Overhead Lunge 115/85lb
15 Toes to Bar
10 Box Overs 24/20″
*5.) 5-4-3-2-1
Legless Rope Climb
20m Handstand Walk
note: scale with legless to the 10′ mark then use legs remaining 5′
*6.) Suck it up
Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds
2 minute plank
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds
1 minute plank
note: don’t give in to your mind telling you to quit, hold your position.
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Chad Wusterbarth
5 rds.
FS@75#. Hamstring is feeling better but not there yet. Legless rope climbs and handstand walks was fun and suck it up for EC. Thanks Justin for making me keep my weight light.
16
0
Grant Soletski
#3 Ec @195
Too much weight but felt like beating myself up a little to forget about shit for a little while.
13
0
Jamie Kemen
Kept moving ?
125x2 EMOM then135 for first round of x1 EMOM and 145 for next 4.
14
0
Lauren Kalil
5 + 12 cal row, FS 170# and 190#
EC OHS with 50# dumbbell and ring rows, strict HSPU and kipping PU
9
0
Megan Vogel
6 + Row & Run
145—>165# FS, 125# PC/DU x 3 rounds
14
3
Pauly VanderKelen
7 rounds
Front squat doubles @ 260# / Tried going up to 280# for singles but failed, so I stayed at 260# for the singles as well. Actual 90% should have been 301.5# / 21-15-9 275# DL and 24# box overs from Monday complete in 5:27
0
0
Sylvia Christensen
6 + 12 cals
5 rounds: 10 PC (155), 25 DUS 19:02 (el oh el). 155 - 170 FS. 5 rounds: 20m OHWL, 5 BMUS, 10 PUS (till I ripped so RR instead) my cfgb age is now 3 y👧🏽rs 4 month so that’s kewl
17
0
Theresa Rosenquist
5R C2/4 SkiErg/4 🐴bike**
**12 Cals on SkiErg v.Shuttle run. FS: 100&105 (both 2reps🙄) AM: SkiErg/AMSU/KBS (27-21-15-9), Knee therapy.
5
0