1.) Push Press 5-5-3-3-1-1 starting @ approx 60% adding load each round. Every 90 seconds
2.) CFGB #5
Up the Ladder for time, 11 minute cap
10 Deadlift 135/95lb
10 Front Rack Lunge 135/95lb
10 Deadlift 155/105lb
10 Front Rack Lunge 155/105lb
10 Deadlift 185/135lb
10 Front Rack Lunge 185/135lb
10 Deadlift 205/145lb
10 Front Rack Lunge 205/145lb
10 Deadlift 225/155lb
10 Front Rack Lunge 225/155lb
*3.) for time
25 Bodyweight Bench Press
25 Strict Ring Dips, high rings
*4.) 3 rounds
100m Dumbbell Carry 80/60lb
25 Lateral Dumbbell Burpees
*5.) 5 rounds
20m Yolk Carry, heavy
20 Sandbag over Shoulder
*6.) 3 Rounds
25 Back Extension
25 Wall Squats
15 Reverse Hyper
2.) CFGB #5
Up the Ladder for time, 11 minute cap
10 Deadlift 135/95lb
10 Front Rack Lunge 135/95lb
10 Deadlift 155/105lb
10 Front Rack Lunge 155/105lb
10 Deadlift 185/135lb
10 Front Rack Lunge 185/135lb
10 Deadlift 205/145lb
10 Front Rack Lunge 205/145lb
10 Deadlift 225/155lb
10 Front Rack Lunge 225/155lb
*3.) for time
25 Bodyweight Bench Press
25 Strict Ring Dips, high rings
*4.) 3 rounds
100m Dumbbell Carry 80/60lb
25 Lateral Dumbbell Burpees
*5.) 5 rounds
20m Yolk Carry, heavy
20 Sandbag over Shoulder
*6.) 3 Rounds
25 Back Extension
25 Wall Squats
15 Reverse Hyper
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Alyssa DeNoble
85/105/125/135/145. 5/10 lunges@145
130 pp pr. Db carry and burpee ec w/Krystal 🤗
16
0
Amanda Zeamer
Present
PP to 95 which I believe is a 10#pr Deadlift/lunges-65-85-95-105-115 of deadlifts got stuck in the lunge
17
0
Bill Binsfeld
10 DL @ 225#
Didn’t attempt lunges @ 225, back tightened up. Push press @ 235, failed 245
14
0
Danielle Sherman
8:48
I'm going to feel this one. Up to 145 PP. Best part - everything was pain free!
23
0
Grace Adler
10 DL On last set
75/95/115/125/135. 45#plate step up instead of lunge (2 45# plate on 4th set). 120# PP.
14
0
james macco
Cleaned 205# but no bueno on the lunges. Fun workout tho!!
175# on PP. Failed at 195#.
20
0
Jennifer McFall
Ladder: 65lb, 85lb, 115lb
PP: ( all from the ground) 45lb, 95lb, 105lb, 115lb, 125lb, 130lb. Snatch sets of 5 45lb, 65lb, 75lb, 85lb. Wow do 45lb bars feel heavy when your not used to them. Also harder to grip 2nd WOD 5x5 of pp abd strict pullups at 105lb and green band. WOD 21-15-9 DL and pullup. 800m run after 21, 400m run after 15 and 200m run after 9. Complete in 16:40
10
0
Lauren Kalil
9:04 RX
PP up to 145...failed 155#... EC bench press/ring dips and farmer carry/burpees. Then a lovely mile run with friends
14
0
Megan Vogel
9:09**
2 sep bars. Bc well... just because. DL RX/Lunge 65-95#. PP 85-145#. + Toms Gymnastics class! Thanks Tom! Soooooo helpful!
4
0
Pauly VanderKelen
8:36 Rx with unbroken DLs and Lunges :)
Push press: 5@135, 5@185, 3@205, wanted a triple @ 215# but my neck strain prevented me from continuing on. No time for EC :(
0
0
Sylvia Christensen
9:46 🔥
145 # PP. DB/Burpees complete. 500 meter row, 22-16-10 TTB, DB snatch, 500 meter row.
17
0
Theresa Rosenquist
8:10** & BOR:#95×1
** Scl'd w/: BR-L (from rack) & BOR v. PP. BOR: #75/80/85/90/92.5/95; WOD: DL rx'd/BR-L: 55/60/62 5/65/70. PEC &; Shldr therapy.
15
0