1.) Every 2:30 minutes for 10 minutes 5 Back Squat working up to 5RM
Then within 3 minutes
1 Max Effort set @ approx 90% of set session 5RM
*2.) Complete 5 x 5 1ME @ approx 90% 5RM of Squat Jerk, Bench Press, Military Press (behind the neck) & Push Press. You can use the same scheme as above if you wish.
1.) A2Z
14 minute AMRAP
Then within 3 minutes
1 Max Effort set @ approx 90% of set session 5RM
*2.) Complete 5 x 5 1ME @ approx 90% 5RM of Squat Jerk, Bench Press, Military Press (behind the neck) & Push Press. You can use the same scheme as above if you wish.
1.) A2Z
14 minute AMRAP
50 Burpees, clap hands behind head while jumping
40 Burpee Box Over 24/20”, step over is allowed both feet must touch box
30 Burpee Pull-up
20 Burpee Muscle Up
10 Burpee Rope Climb
note: clapping of hands is only required for the first 50 burpees
note: clapping of hands is only required for the first 50 burpees
*2.) 5-4-3-2-1
Deadlift 345/245lb
Strict Deficit Handstand Push-up 2×45/1×45
*3.) 10 minute AMRAP
Bear Hug Sandbag Step Ups on to 4” Jerk Block with cover 150/100lb
*4.) for time
5 rounds
20′ Handstand Walk
20 GHD Sit-ups
Deadlift 345/245lb
Strict Deficit Handstand Push-up 2×45/1×45
*3.) 10 minute AMRAP
Bear Hug Sandbag Step Ups on to 4” Jerk Block with cover 150/100lb
*4.) for time
5 rounds
20′ Handstand Walk
20 GHD Sit-ups
You must login above to log your score
Bradley Boockmeier
Did a bunch of burpees. Crappy multi rack for pull ups and bar muscle ups. Not good 😅
5RM @ 385# 12 reps @ 350#
6
0
Erin Buntin
5 MUs
BS up to 185# cause this hip/glute thing I have going on is still annoying.
8
2
Hannah Fameree
4 MU progressions
5RM BS ^ 135#. 13 reps @ 125#
12
4
ohh! i didn't realize that. well you've got me beat with the BS weight ;)
Almost got you😜
Progressions for me too🤷🏼♀️
I only did progressions though!! Wish I could do a real MU!
Justin Peterson
20/20 MU. So fat today.
375lb 5 rep. 8@335lbs
11
1
I bet the bar barely bent under the weight today ;). Your score doesn't make you look fat at all
Lauren Kalil
3 muscle ups
BS up to 230# (5# PR for 5 rep from last time), sandbag carries and OHS, GHDs/HSW, DL/deficit strict HSPU (used 35’s)
9
0
Pauly VanderKelen
10 Burpee MUs
HBBS Quints: 135 WU, 185 WU, 225 WU, 255, 275, 295, 320# / 10 reps @ 290# = a PR for 10RM! / GHD sit-ups & Bar MUs from Saturday complete in 9:21 with UB Bar MU quints except for the last round of 4-1.
0
0
RaLinda Lamberies
155bs/145@15/17 bpu
5:15 sorry for what I said during burpees ;) The good news is what I did finish was RX ;)
7
0
Sylvia Christensen
5 MU attempts 🙄
Plenty of MUS after the WOD of course. 200# 5RM BS (5# PR)
9
0
Theresa Rosenquist
I moved!
30 min Spin, 11 rounds: 7 #15 FS (LA)/7 AMSU (on box), & PT.
8
1
So nice to see you!!!
Timm Uhlmann
8 MU progressions 5x205 BS 11 @185
8 real boi MU after the wod. 1000m sandbag carry, 1 OHS every time set down increasing by 1 rep each time. EC #4. Mobility
16
0