1.) 10 Push Press every 2:30 for 3 Rounds then take of approx 10% of load and complete 1 max effort set
Note: Use load within 10% of last weeks 10’s. If you have no baseline find a doable 10 rep load and use that.
*2.) Repeat above scheme with: Back Squat/Bench Press/Military Press(behind the neck strict press)
1.) Step Up Dumbbell
For time:
50 Dumbbell Step-ups 24/20” 50/35lb
Note: Working leg must be fully extended prior to non working leg touching top of box.
*2.) 8 Deadlift @ approx 65% every 3 minutes for 3 rounds
*3.) 10 Rope Climbs for time
*4.) 3 rounds
15 Hang Power Snatch 95/65lb
15 Bar Facing Burpees
*5.) With a Partner
20 Over the Yoke Sandbag Toss 150/100lb
80’ Yoke Carry (20’ alternating) 45lb plate each post males/25lb each post females
20 Over the Yoke Sandbag Toss 150/100lb
*6.) 3 Rounds
25 GHD Sit-ups
1:30 Plank
Note: Use load within 10% of last weeks 10’s. If you have no baseline find a doable 10 rep load and use that.
*2.) Repeat above scheme with: Back Squat/Bench Press/Military Press(behind the neck strict press)
1.) Step Up Dumbbell
For time:
50 Dumbbell Step-ups 24/20” 50/35lb
Note: Working leg must be fully extended prior to non working leg touching top of box.
*2.) 8 Deadlift @ approx 65% every 3 minutes for 3 rounds
*3.) 10 Rope Climbs for time
*4.) 3 rounds
15 Hang Power Snatch 95/65lb
15 Bar Facing Burpees
*5.) With a Partner
20 Over the Yoke Sandbag Toss 150/100lb
80’ Yoke Carry (20’ alternating) 45lb plate each post males/25lb each post females
20 Over the Yoke Sandbag Toss 150/100lb
*6.) 3 Rounds
25 GHD Sit-ups
1:30 Plank
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Barbi Gossen
2:30 with 2- 20# DB!
35# bar for all. 69 ME I held a ladies bar above my head Yo!!!!!
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1
Yay!!!
Bradley Boockmeier
3:01 RX. Tripped with 5 reps left, and my goal was under 3 😭😭
195# PP for 10s 180# for 15 reps
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1
Witness
james macco
5:30
3 sets @ 135#. ME@ 125# = 13 reps / ran 200 mtr wind sprints with Vogel.
3
0
Kelly Bruehl
2:44
Yoke/dball 15 min amrap with a group of 4, 3 end 15 hang sn 15 bfb 4:27, rope climbs And I made it home safe for all those wondering
3
0
Laura VanderKelen
2:27 rx *best Tuesday eva cuz I got to stay past 7:15*
PP @ 100#, then 11 @ 90#; 10 rope climbs 6:48 really a struggle bus; ghds/planks 7:45 w/ Zachary
3
0
Lauren Kalil
3:07
Push press 105#, 19 @ 95#, DL 180#, 100 GHDS/100 hip extensions, 15 strict wide grip pull-ups, 10 rope climbs, barbell
3
0
Megan Vogel
3:09 RX
180# BS - 160# max effort x 20. GHD/Hip Ext. Hollow/Superman Tabata. Shoulder limitations for a day or two.
13
0
Paula Soletski
85#, 70# for 20 reps. 25#db step ups 4:23
85 too heavy, didn't finish 3rd round
9
0
Pauly VanderKelen
3:02
25-15-10 / Push press: 3x10 @ 170# / ME set of 16 @ 160# / *3.) complete in 2:45 / *2.) 8 UB DLs @ 345, 355, and 365# / Handstand walked over a pyramid composed of (6) 45# plates with a 6" total elevation :)
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RaLinda Lamberies
pp 75/me 15@70 3:02 step ups at 17.5#
fully extended leg was a game changer for me. DL EC @ 155#
8
0