1.) 10 Back Squat every 3 min for 3 Rounds then take of approx 10% of load and complete 1 max effort set
Note: Use load within 10% of 10RM. If you have no baseline find a doable 10 rep load and use that.
*2.) Repeat above scheme with: Push Press/Bench Press/Military Press(behind the neck strict press)
1.) Thorn
17 minute AMRAP
12 Handstand Push-ups
20 GHD Sit-ups
400m Run
*2.) 3 rounds
15 Overhead Squat 115/85lb
100 Double Unders
*3.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups
Strict Narrow Grip Pull-ups
Strict Chin-ups
*4.) 5 Rounds for time:
10 Alternating Dumbbell Power Snatch 50/35lb
10 Hand Release push-ups
*5.) 7 minute AMRAP
9 Chest to Bar Pull-ups
12 cal Row
*6.) For 20 minutes accumulate 1 minute of each before moving on to the next position
1 minute Plank
1 minute Left Side Plank
1 minute Plank
1 minute Right Side Plank
1 minute Plank
Note: Continue as an AMRAP until 20 minutes expire
Note: Use load within 10% of 10RM. If you have no baseline find a doable 10 rep load and use that.
*2.) Repeat above scheme with: Push Press/Bench Press/Military Press(behind the neck strict press)
1.) Thorn
17 minute AMRAP
12 Handstand Push-ups
20 GHD Sit-ups
400m Run
*2.) 3 rounds
15 Overhead Squat 115/85lb
100 Double Unders
*3.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups
Strict Narrow Grip Pull-ups
Strict Chin-ups
*4.) 5 Rounds for time:
10 Alternating Dumbbell Power Snatch 50/35lb
10 Hand Release push-ups
*5.) 7 minute AMRAP
9 Chest to Bar Pull-ups
12 cal Row
*6.) For 20 minutes accumulate 1 minute of each before moving on to the next position
1 minute Plank
1 minute Left Side Plank
1 minute Plank
1 minute Right Side Plank
1 minute Plank
Note: Continue as an AMRAP until 20 minutes expire
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Christopher Adam
4 Rds+ 20ghds; 255X10,225x15
7min amrap 9 c2b 12 cal row (7+8cals) 3 rds 15OHS 115# 100DU
10
0
james macco
3 + 8 ghd’s. Mods to HSPU’s
200# / 190# @ 8. Meh, I was tired. / also did 1/2 of SPUC
2
0
Jennifer McFall
155lb, 18 at 140lb
3 rounds +350m. Did military pushups and situps ( 4 rounds even last time)
6
0
Laura VanderKelen
4+5 ghds; 135/145/155 then 10@145
Not a PR on that workout, chalk it up to being in surgery and getting 4 hrs of sleep 🤷🏻♀️
4
0
Lauren Kalil
4+350m
BS 190#, 15 @175#, 53 strict wide grip pull-ups, OHS/dubs, barbell
9
1
strong and pretty
Liz LeCaptain
3 + 25m (8X around the pillars)
145# BS / 23 @ 135#
13
1
I was wondering how the 6:15 class was going to run!🌧
Megan Vogel
4 + 3 HSPU
6 HSPU/15 sec hold. Easing into shoulder activity - whoop whoop! 160 BS/150 x 16
4
0
Paula Soletski
Bs 95#, 88-25 reps. 3 rds +7 hspu, subbed 8 hspu for 12.. 15#plate and ab mat.
12
0
Pauly VanderKelen
5 rounds + 7 GHD sit-ups
5 rep PR from 1/24/17! / UB HSPUs and GHD sit-ups / Approximately 4 minutes left at the start of my 5th round / 45 seconds left at the start of my 6th round / 3x10 HBBS @ 260# / 17 ME reps @ 235#
1
0
Theresa Rosenquist
4 Rounds + 10 HSPU**
**Scl'd w/ HSPU-Box, parallel GHSU, & 400m SkiErg. BS: 4×5s @#115. EC: 3×{30 WL &15 R-HYP & 8/20' of planks
10
0
Timm Uhlmann
4 rounds + sprint to end of the driveway
#165 BS. Multiple rounds bench press after at 135
4
0