1.) Stand in Line ???
3 person team
Row 1500m (rotate every 250m)
150 Toes to Bar (rotate every 5 reps)
150 Alternating Wallballs 25/16lb (rotate every 5 reps)
10 Tire Flips (2 teammates flip one rests and rotate teammates)
Row 1500m (rotate every 500m)
note: partners stand in a line behind the person working until their turn
Pick one extra credit if time allows
*2.) 6 Front Squat every 2 minutes for 3 rounds @ approx 75%
*3.) Every 2 minutes for 10 minutes complete Snatch complex @ approx 70%
1 Snatch Pull to Low Hang (directly below knee)
1 Snatch Extension
1 Snatch High Pull
1 Snatch
*4.) 4 Rounds ?
10 Kettlebell High Pull 1.5/1 pood
5 Right Arm Kettlebell Push Press 1.5/1 pood
10 Kettlebell High Pull 1.5/1 pood
5 Right Arm Kettlebell Push Press 1.5/1 pood
*5.) 50 Chest to Bar Pull-ups for time
*6.) For 20 minutes accumulate 1 minute of each before moving on to the next position
1 minute Plank
1 minute Side Plank
1 minute Plank
1 minute Side Plank
1 minute Plank
Note: if you drop out of a perfect plank
3 person team
Row 1500m (rotate every 250m)
150 Toes to Bar (rotate every 5 reps)
150 Alternating Wallballs 25/16lb (rotate every 5 reps)
10 Tire Flips (2 teammates flip one rests and rotate teammates)
Row 1500m (rotate every 500m)
note: partners stand in a line behind the person working until their turn
Pick one extra credit if time allows
*2.) 6 Front Squat every 2 minutes for 3 rounds @ approx 75%
*3.) Every 2 minutes for 10 minutes complete Snatch complex @ approx 70%
1 Snatch Pull to Low Hang (directly below knee)
1 Snatch Extension
1 Snatch High Pull
1 Snatch
*4.) 4 Rounds ?
10 Kettlebell High Pull 1.5/1 pood
5 Right Arm Kettlebell Push Press 1.5/1 pood
10 Kettlebell High Pull 1.5/1 pood
5 Right Arm Kettlebell Push Press 1.5/1 pood
*5.) 50 Chest to Bar Pull-ups for time
*6.) For 20 minutes accumulate 1 minute of each before moving on to the next position
1 minute Plank
1 minute Side Plank
1 minute Plank
1 minute Side Plank
1 minute Plank
Note: if you drop out of a perfect plank
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Brandon Doege
23:03, 2) 225#, 4) 6:00, and 30 min Assult Bike 175 cal, 2 heavy tire flips
5
0
Derek Zehms
22:00 w/ Timm & Brett
my arms are becoming legs!! Significant improvement on HS walks today (4 steps), some abs and bench press
6
0
james macco
24:11 w/ Megan & Nate. 25# wallball
Megan is a force of nature. ππΌ
13
3
Kelly Bruehl
Fr sq @ 170
50 c2b 3:08 Jury duty 21-15-9/15-9-3 hspu/dl-dhspu/dball over shoulder
5
0
Lauren Kalil
23:28 Sylvia and Ashley
Farmer carry/sandbag over yoke, dumbbell EC, hour ass bike in the sunπ
10
0
Megan Vogel
24:11 with the boys! Jimbo & Nate! FUN!
25# WB. tried to beat Mike on the row - twice.... and failed. Iβm comimg for you :). 145# FS. Core circuit with Tom. Mobility.
13
0
Nate Hall
24:11 w/Jimbo and βThe BEASTβ Megan!
11
3
Gotta keep up with the boys... always been my theory in life ;) fun morning my friend.
A.B.T.B! π€©
^^^π€·ββοΈπ
Pauly VanderKelen
23:59 with Laura and Crystal
*3.) complete @ 165# / EMOM20: 1 C&J @ 225# / El Sarape for recovery :)
0
0
Sylvia Christensen
23:28
With Lauren and Ashley. 135# FS. 12 min AMRAP: 100m farmer carry (1 pood KBs), 12 alt sandbags over yoke, 100m run. 4 rounds on high pulls/ Push press done.
9
0
Timm Uhlmann
22:00 rx love team wods
W/ Derek and Brett. 3 rnds leg raises and bench press. Handstand work. Lots of immaturity and laughs post WOD
6
0