1.) 10 minutes to establish 1RM Thruster
-No Thruster Jerks allowed
-Bar comes from the ground or a rack, athlete’s choice
-No Thruster Jerks allowed
-Bar comes from the ground or a rack, athlete’s choice
2.) Every 2 minutes for 4
rounds 6 Push Jerk @ approx. 70%
-Try to cycle reps
rounds 6 Push Jerk @ approx. 70%
-Try to cycle reps
*3.) 10 minute EMOM
Odd: 1 Legless Rope Climb
Even: 1 Rope Climb
*4.) Every 90 seconds for
15 rounds 1 Snatch with a 3 second pause @
Low Hang @ approx 80%
15 rounds 1 Snatch with a 3 second pause @
Low Hang @ approx 80%
*5.) 10 minute AMRAP
7 Sandbag Over Shoulder
150/100lb
150/100lb
100m Sandbag Bear Hug Carry
*6.) 5 rounds
10 Back Extension
10 Wide Grip Strict
Pull-ups
Pull-ups
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Brandon Doege
205# thruster, 165# PJ, 3) 2-3 pulls then w/ legs, 5) rx 2rds. Last day till I come visit ☹
7
0
Bryn Odberg
130# thruster, 100# PJ
rope climb emom; snatch ex. credit @ 95#; back extensions & wide grip strict pull ups; 5-5-5-5-10 DL working up to 185#
3
0
Emma Waack
140# thruster/105# push jerk
5 rounds: 10 back ext, 10 wide grip strict pull up
10
0
Kelly Bruehl
Everest 21:23 21-15-9 backsquat @225 and shspu
Db pp@50# 8 reps 30-20-10 SA DB HCL&J 50# AB 10 emom rope climbs
0
0
Megan Vogel
Untamed Fitness
“Daniel” Hero WOD. 20 min cap. 5 pull ups short at cap. Sucked on the run. 🐢Finished after. 4 x 5 DL @ 225#. Heavy dbls with a pause for back squat and bench. BS @ 225# and Bench @ 155#. Tons of Mob.
9
0
Pauly VanderKelen
230# thruster from the floor
205# push jerks / No time for EC. Visited with the Shick family before they travel back to Texas.
0
0
Sylvia Christensen
145 thruster, 130 PJ
Soooo close to 155 😩 all from floor. next time. Firepit from June 2016 22:55 (2:28 improvement)
7
0
Timm Uhlmann
145 thruster & 135 PJs
Sandbag thing with 100lbs bag. EC6 prescribed by wodmother
7
0