1.) Bean Bag
10 rounds
10 Air Squats
3 Bar Muscle Ups
10 Air Squats
3 Muscle Ups
If time allows in class complete no 2 (ha)
2.) 10 minute AMRAP
10 Handstand Push-ups
10 Free Standing Handstand Push-ups
20m Handstand Walk
Note: scale fshspu with Tripod to Headstand and hsw with 3 around the worlds on a box
*3.) 2 Deadlift Every 30 second for 6 rounds @ approx 80%
*4.) 5 rounds of 3 Touch n go Snatch in 10 minutes starting load is 135/95lb add load as you deem fit for 4 more rounds establishing 3rm Snatch
*5.) 1 Push Press EMOM for 10 minutes @ approx 90%
*6.) 4 rounds
12 Reverse Hyper
10 Strict Toes to Bar, rep starts in full supernan position
10 Parallel Ring Rows
10 rounds
10 Air Squats
3 Bar Muscle Ups
10 Air Squats
3 Muscle Ups
If time allows in class complete no 2 (ha)
2.) 10 minute AMRAP
10 Handstand Push-ups
10 Free Standing Handstand Push-ups
20m Handstand Walk
Note: scale fshspu with Tripod to Headstand and hsw with 3 around the worlds on a box
*3.) 2 Deadlift Every 30 second for 6 rounds @ approx 80%
*4.) 5 rounds of 3 Touch n go Snatch in 10 minutes starting load is 135/95lb add load as you deem fit for 4 more rounds establishing 3rm Snatch
*5.) 1 Push Press EMOM for 10 minutes @ approx 90%
*6.) 4 rounds
12 Reverse Hyper
10 Strict Toes to Bar, rep starts in full supernan position
10 Parallel Ring Rows
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Bill Binsfeld
Scaled
Banded BMU triples until hands ripped. MUPs from low rings. Deadlift EC: 6x2 @ 365#
5
0
Bruce Hoffort
Fun day today
1st banded bar MU. Almost propelled through the roof by the bands, but I'll take it.
7
0
Jennifer McFall
18:45 box bar mu, low ring mu
2:50 RX yesterday FS (50) Rocked 1230 by myself, great 1:1 coaching
5
0
Theresa Rosenquist
🤕
DL 5×5: #180/190/200/200/200; 8×25 AMSU; M|WOD knee therapy #1 & Shldr Mob. & Yoga
8
0