1.) JUMP FINISH
5 rounds for time of:
6 muscle-ups
6 back squats 275/185lb
Then,
30 box jump-overs 30/24”
*2.) Establish 1RM Shoulder to Over Head
*3.) 2 rounds for time of:
800-m row
600-m SkiErg
40 dumbbell squats 35/20lb
Time cap: 21 minutes for men, 23 min. for women
*4.) Rope and Yoke
For time:
300-m run
4 rope climbs
44-ft. yoke carry
300-m run
3 rope climbs
44-ft. yoke carry
300-m run
2 rope climbs
44-ft. yoke carry
300-m run
1 rope climb
44-ft. yoke carry
M 14-15: 300-lb. yoke
M 50-54: 380-lb. yoke
M 55 : 300-lb. yoke
F 14-15: 245-lb. yoke
F 50-54: 300-lb. yoke
F 55 : 245-lb. yoke
Time cap: 20 minutes
*5.) 5 rounds
10 Reverse Hyper
10 Hip Extension
5 rounds for time of:
6 muscle-ups
6 back squats 275/185lb
Then,
30 box jump-overs 30/24”
*2.) Establish 1RM Shoulder to Over Head
*3.) 2 rounds for time of:
800-m row
600-m SkiErg
40 dumbbell squats 35/20lb
Time cap: 21 minutes for men, 23 min. for women
*4.) Rope and Yoke
For time:
300-m run
4 rope climbs
44-ft. yoke carry
300-m run
3 rope climbs
44-ft. yoke carry
300-m run
2 rope climbs
44-ft. yoke carry
300-m run
1 rope climb
44-ft. yoke carry
M 14-15: 300-lb. yoke
M 50-54: 380-lb. yoke
M 55 : 300-lb. yoke
F 14-15: 245-lb. yoke
F 50-54: 300-lb. yoke
F 55 : 245-lb. yoke
Time cap: 20 minutes
*5.) 5 rounds
10 Reverse Hyper
10 Hip Extension
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Bradley Boockmeier
Super frustrating on the rings today. Got 26 MUs and all the squats.
5
1
We all have those days. You will be right back to you bad ass muscle up self !!!
Bryn Odberg
11:23
yoke carry, running & rope climbs (12:23); 15 minute snatch emom @ 85# 0-5 high hang, 6-10 hang, 11-15 from floor; doubles & oly
0
0
Laura VanderKelen
Done on 8/6: scaled as followed - 3 ring mu/155# back squats 5 rounds 33:37
Done on 8/7: P. S. Games workout (as listed on *3)17:59
0
0
Lauren Kalil
14:51***
***RX backsquat weight, some RX muscle ups and others were long arm attempts...HSW/wallball/HSW, dubs and cleans WOD, 7.5 mile AB, Run/rope climb/yoke WOD
5
0
Megan Vogel
DNF
Had to jet to see #TeamTomFam BUT got 3 sets of doubles on the rings. Day. Made.
9
1
Boom!
Pauly VanderKelen
Rest Day
Drove to Madison and ate at State Street Brats. Explored the city and visited the capital building. Completed this WOD on 8/6/18.
0
0