1.) 10 min EMOM
3 Push Press @ 10RM weight
Then drop approx 10% and do one Max Effort(ME) set approx 1-2 minutes after EMOM is complete
*2.-4.) Repeat for Back Squat/Bench Press/Military Press
Note: Complete 30 reps of each however you wish meaning you do not need to do an EMOM
1.) Send It
17 minute AMRAP
25 Air Squats
25 Step Ups 24/20”
15 Hand Release Push-ups
15 Hip Extensions
5 Ring Muscle Ups
5 Bar Muscle Ups
*2.) 3 Deadlift Every 3 minutes for 6 rounds @ approx 75%
*3.) 5 Rounds for time
20’ Standing Sled Pull 200/100’
20’ Handstand Walk
*4.) 50 Back Extension
Note: Slow and precise
3 Push Press @ 10RM weight
Then drop approx 10% and do one Max Effort(ME) set approx 1-2 minutes after EMOM is complete
*2.-4.) Repeat for Back Squat/Bench Press/Military Press
Note: Complete 30 reps of each however you wish meaning you do not need to do an EMOM
1.) Send It
17 minute AMRAP
25 Air Squats
25 Step Ups 24/20”
15 Hand Release Push-ups
15 Hip Extensions
5 Ring Muscle Ups
5 Bar Muscle Ups
*2.) 3 Deadlift Every 3 minutes for 6 rounds @ approx 75%
*3.) 5 Rounds for time
20’ Standing Sled Pull 200/100’
20’ Handstand Walk
*4.) 50 Back Extension
Note: Slow and precise
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Amanda Zeamer
Present
Moved, muscle up progression, baby bar muscle ups.... push press at 75# then me at 65# for 10
4
0
Andy Glawe
115 PP, 9 @115#
2+1 c2b, modified in garage, 25 squat, 25 stepup 24”, 15 push-up, 5 dip (banded), 5 c2b, paying for my summer of fun
4
0
Angel Anderson
3rds+88 reps
Ring rows and strict banded pull-ups instead of MU/BMU PP @85, 18 reps @65
6
0
Angela Cervantes
At CrossFit Catania:bench press @ 25 kilos for 2’ alternating at least 5 reps or more for a total of 30’
The wod: 4 rounds of bench press @ 25 k for 2’, 10 meters rope pull with at least I think 50 k alternating, last was 25 k ball with ten meters run and 5 burpees jump
7
0
Ashley Bourgeois
3 rounds + 5 squats scaleddd
Pu off box, ring rows for mus... push press: 65#, 12 @ 55#
4
0
Barbi Gossen
55 Push press, 45 reps ME at 45#. 3 rounds and 15 squats, did ring rows and strict PU instead of MU
9
0
Christopher Adam
4 rds+17box step up; 185#PP, 13RM@155#
5rds 10dumbell snatch @50lb 30 ghd parallels
6
2
Grace Adler
3+65 (through push ups)
Low BMU, purple banded MUP. PP 75#(1), 65# (9) - no ME set (elbow not happy)
4
0
Hannah Fameree
PP @ 85#. 12 @ 75#
Moved for 17 min 😊
10
1
Haha That’s how I felt too. Just moved around a bit
james macco
3 + 3 mup’s. * / mup’s progressions.
155 pp / 8 @ 140/// EC - sled pull and hsw
2
0
Jenni Phillips
2 RDS + 2 RMU progressions
PP at 75#, 14 at 65#, bench 70#- 15 at 65#, DL 3x6 at 185
9
0
Lauren Kalil
2+15 push-ups ***
***muscle up attempts/banded BMU, Push press 110#, 29 strict pulls up, dumbbell snatches/GHDs, DL 215# (did as EMOM)
7
1
Pretty and strong!
Megan Vogel
4 + 3 Step Ups **
Sub ring rows for MU and no BMU (shoulder week 5 grrrrr). 175# BS - 155 x 18. GHD/Wall Squats/Mob circuit.
11
0
Theresa Rosenquist
🔥🔥Yoga🔥🔥
& All things KB: TGU/RDLs/Burpees/Cleans/Squats/FR Walk/Shuttle sprints
1
0
Timm Uhlmann
3 rounds + 1 squat (MU subbed for hips to rings)
PP @135 11 reps at 120. EC 2 Bench Press @145. EC2 DL @255. Joint deadlift PR with Jenni at 505 for funsies. Handstand work with Kim with advice from Danica. Some MU work. Today is a good day
4
2