1.) Mini-me
500m Row
100 Double Unders
400m Run
2.) 5 Push Press EMOM for 5 minutes @ approx 60%
*3.) With a partner alternating every time sled stops moving
200m Sled Push 4×45/3x45lb
Every time movement is stalled partner pushing the sled must complete 15 Push-ups prior to next partner starting
*4.) 400m Kettlebell Front Rack Carry 1.5/1 pood
*5.) 20 minute AMRAP on Assault Bike
20 second Sprint
40 second Steady Pace
note: record total cals
*6.) 50 Back Extension
note: Precise
500m Row
100 Double Unders
400m Run
2.) 5 Push Press EMOM for 5 minutes @ approx 60%
*3.) With a partner alternating every time sled stops moving
200m Sled Push 4×45/3x45lb
Every time movement is stalled partner pushing the sled must complete 15 Push-ups prior to next partner starting
*4.) 400m Kettlebell Front Rack Carry 1.5/1 pood
*5.) 20 minute AMRAP on Assault Bike
20 second Sprint
40 second Steady Pace
note: record total cals
*6.) 50 Back Extension
note: Precise
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Amanda Zeamer
4:57
Singles. 55# pp press. kB carry with 18s ub. 20 min amrap spring. Yesterday’s front squats at ghd/toe to bar emom. 50 slow temp ring rows, 50 ring dips.
13
0
james macco
Redo at 4:15 today and got 6:01. 1:12 improvement from this morning. PP @ 130# W/Sal
EC, #4 w/Tom S., Brad & Christian. Woof!
14
4
Ditto. Lets meet back and do it again. We can do some sled pushes after :)
Pro tip: If you just skip the dubs, you get a better time. I'm sure those will be the major time suck for my workout today as well
Timm, I like where your head's at.
I should be there around 4:15ish.
Jamie Kemen
6:20 or 6:40 can't remember
65# PP 5x5 EMOM. 26# kB shoulder carry, some GHDs
13
0
Jennifer McFall
7:43 RX today's wod. WOD #1: 1mi run, 21 C&J, 800m run, 21 C&J, 1 mi run. 105lb RX 42:34
2nd wod; 10min amrap: 5 hspu 25lb plate +abd mat, 10 ring dips, 15 pushups, 30 du. 2 rounds +1hspu.
11
0
Laura VanderKelen
6:17, lots of trips
PP @ 95#; assault bike 20 min: 215 Cals; crossover symmetry TLC
5
0
Lauren Kalil
5:35...damn dubs got me bad
PP 90#, 20min AB (sprints), muscle up/hips to ring work, KB front rack walk, yoke/slam balls
12
0
Megan Vogel
6:19 / 5:30
Dubs got me. 95# PP. Front Rack Carry 40# KB bc I don't speak pood. Back Ext/GHD/Plank 3 rounds x 10. FIRST MUSCLE UP!
17
4
Nate Hall
4:32 unbroken
PP - 155# / FS from Sun @ 195# for 4 rds.
16
2
Pauly VanderKelen
4:20
1:35 row / Tripped twice on DUs / 5x5 UB 190# Push Press / BREHM that was programmed on 4/27/18 complete in 10:25 with UB 225# back squats cleaned from the floor & 3x10 HSPUs / 2x30 bicep curls with the barbell :)
0
0
Ryan Prueher
165# push press, 5:18 Mini me, maxed out squat @ 410#
Scaled to single-under jump rope
11
0
Sylvia Christensen
5:53?? 105# PP
20 mile ride/18.8 mph RIP legs ⚰️. 1 poof KB carry which was a deceiving trap. 5 min EMOM: 10 DL (155), 5 BJ 24. 100 m HS walk, 5 HSPU with every break (5 rounds of 20m, 5 HSPU)
18
2
Theresa Rosenquist
6:04**
**∆'d to 200 SU & 400m run to 0.7 mi AssBike. 😳🤢BOR (v. PP) @#75 . 400m KB-FRC @26's. PEC & PT.
7
0
Timm Uhlmann
8:00 105# PP
Did 50 DU then ran then did 15 more before the time cap. DU speed bump ere time 😅. Then EC 4 & 6. Then 5 rounds of 10 DL @225 & 5 box jump emom. Lastly 5 rounds of 20 ghd and 10 hand release push up
7
3
SOOooo we are going to regret doing the deadlifts and box jumps today... Hint: tomorrow might feel like déjà vu
What makes it even funnier is that Grant himself recommended doing that EC when I asked him today haha. no ragrets
Ha of course