1.) Ahhhsssooo
30 rounds
1 Strict Press 155/105lb
2 Deficit Handstand Push-ups 2×45/1x45lb plate
1 Muscle Up
note: Scale Strict Press to a heavy do-able load.
*2.) 3 Overhead Squat every 2 minutes for 4 rounds @ approx 85%
*3.) with a partner for time:
50 Alternating Wallballs 25/16lb
200m Sled Push 90/45lb (20m increments alternating partners)
50 Alternating Wallballs 25/16lb
*4.) 400m Front Rack Kettlebell Carry 1.5/1 pood
400m Kettlebell Farmer Carry 1.5/1 pood
*5.) 9-7-5
Bar Muscle Up
Hang Power Clean 225/155lb
note: Scale Hang Power Clean to approx 70% 1RM Clean as needed
*6.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds
2 minute plank
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds
1 minute plank
note: don’t give in to your mind telling you to quit, hold your position.
30 rounds
1 Strict Press 155/105lb
2 Deficit Handstand Push-ups 2×45/1x45lb plate
1 Muscle Up
note: Scale Strict Press to a heavy do-able load.
*2.) 3 Overhead Squat every 2 minutes for 4 rounds @ approx 85%
*3.) with a partner for time:
50 Alternating Wallballs 25/16lb
200m Sled Push 90/45lb (20m increments alternating partners)
50 Alternating Wallballs 25/16lb
*4.) 400m Front Rack Kettlebell Carry 1.5/1 pood
400m Kettlebell Farmer Carry 1.5/1 pood
*5.) 9-7-5
Bar Muscle Up
Hang Power Clean 225/155lb
note: Scale Hang Power Clean to approx 70% 1RM Clean as needed
*6.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds
2 minute plank
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds
1 minute plank
note: don’t give in to your mind telling you to quit, hold your position.
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Antonia Shanle
14 rds+1SP 95#, mu with no dip out
Some back squats& KB walks. 30 minute bike
10
0
Bradley Boockmeier
I have no idea how many rounds I got, but Justin said he was proud of me 😍
10
0
Brett Kohout
Apartment WOD
4 rds | 10 push-ups, 10 rows (chair), 5 sHSPU | then 50 4-count flutter kicks UB
16
0
Bryn Odberg
Swimming and core
4x25 yd freestyle, breast stroke & back stroke; lots of planking and strict T2B
9
0
Dusty Neubauer
15 rounds 115# strict press
First time doing ring muscle ups and I got all 15
13
0
james macco
13 rounds. Mostly skill work for me. Managed several Def HSPU with 15# plates. First time ever! MUP's were modified. SP@ 125#
EC - #4
14
0
Jennifer McFall
23 rounds at 17min, 80 lb. Press. Hspu from box, neck sore, low ring mu
Had to stop early, kids acting up
5
0
Kelsey Waack
15rds at time cap - but completed 20 total
Mods: 65#, 📦 hspu, 3 pu/ring dips.
11
0
Laura VanderKelen
15 rounds 75# strict press then Justin made me do 80# for most rounds
I need mobility 😵
7
0
Lauren Kalil
19+2 deficit HSPU (SP 90#, MU attempts with straight arms)
OHS 125#, reverse hyper/back ext/handstand holds, GHDS/planks, clean complex 130#, barbell
7
0
Megan Vogel
19 rounds - FIRST RING MUSCLE UP
105# SP, first 4-5 rounds MU attempts. Round 6-19 — SUCCESS! Wall Ball/sled push w Ash. OHS 95#
13
1
👊🏼
Pauly VanderKelen
20 rounds @ the 25 minute time cap with 145# strict press
*2.) @ 225# for OHS
0
0
Theresa Rosenquist
17Rounds+1&3**
Then finisjed the PUs & RD after TC. Sub'd SL RDL (R+L=1) #65/3 Box Deficit (#45 plate)/3 K-PU+3 RD (banded). Def skilz day. Pre=20 min BFR bike & 3×{KBarm bar& bridge/ sit ups/R-Hyp/Shldr MOB.
7
0