1.) Mobility Sucka
Shoulder Mobility: introduction to CrossOver Symmetry
7 minute AMRAP
10 Handstand Push-ups
10 Single Arm Dumbbell Cluster 50/35lb (5R/5L)
10/7 cal Assault Bike
Shoulder Mobility: lat smash/sac smash
6 minute AMRAP
15 Goblet Squats 1.5/1 pood
25 Double Unders
35 Ketllebell Swings 1.5/1 pood
Hip Mobility: kettlebell adductor smash
7 minute AMRAP
1 Legless Rope Climb
5 Burpee Box Overs 24/20″ (handsies and toesies)
100m Sprint (door to door)
*2.) 5 rounds adding load each round every 2 minutes for 10 minutes starting @ approx 60% 1RM Snatch
1 Snatch 5 Overhead Squat
*3.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups
Strict Narrow Grip Pull-ups
Strict Chin-ups
*4.) 3 rounds
100′ Rear Rack Lunge 155/105lb
10 Muscle Ups
*5.) 3 rounds
35 GHD Sit-ups
2:00 Plank
Shoulder Mobility: introduction to CrossOver Symmetry
7 minute AMRAP
10 Handstand Push-ups
10 Single Arm Dumbbell Cluster 50/35lb (5R/5L)
10/7 cal Assault Bike
Shoulder Mobility: lat smash/sac smash
6 minute AMRAP
15 Goblet Squats 1.5/1 pood
25 Double Unders
35 Ketllebell Swings 1.5/1 pood
Hip Mobility: kettlebell adductor smash
7 minute AMRAP
1 Legless Rope Climb
5 Burpee Box Overs 24/20″ (handsies and toesies)
100m Sprint (door to door)
*2.) 5 rounds adding load each round every 2 minutes for 10 minutes starting @ approx 60% 1RM Snatch
1 Snatch 5 Overhead Squat
*3.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups
Strict Narrow Grip Pull-ups
Strict Chin-ups
*4.) 3 rounds
100′ Rear Rack Lunge 155/105lb
10 Muscle Ups
*5.) 3 rounds
35 GHD Sit-ups
2:00 Plank
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Jacob Minzlaff
2 rounds first circuit almost completed 2 for 2nd circuit
Did the HSPU from box. 40# SADC. Used 45# Kettlebell. Managed to get 3DU in a row!
0
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Laura VanderKelen
✅
Walking lunges done with 5 ring mu per round instead of 10; snatch/ohs 85-105; GHDs/plank done
1
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Paula Soletski
3 rds only 3 hspu per rd. 3 rnds , 3rds 1 rope climb. 85 degrees on a beach chair for time -2hours..
3
0