1.) Every 3 minutes for 5 rounds 1 Clean & Jerk establishing a 1RM
Then continuing every 3 minutes
1 @ 95%
2 @ 90%
*2.) Every 2 minutes for 5 rounds 2 Back Squat establishing a 2RM
Do not take over 20 minutes for each below:
*3.) Establish a 2RM Split Jerk
*4.) Establish a 2RM Push Press
*5.) Establish a 2RM Bench Press
1.) Dynamo
8 minute EMOM
7 Toes to Bar
7 Lateral Hurdle Jumps
7 Parallel Ring Rows
*2.) 3 Rounds
30 cal Assault Bike
15 Push Press 135/95lb
*3.) 5 Rounds
50m Kettlebell Carry 2/1.5 pood
20 Wallballs 20/14lb
*4.) 5 Free Standing Handstand Push-up
20′ Handstand Walk
4 Free Standing Handstand Push-up
20′ Handstand Walk
3 Free Standing Handstand Push-up
20′ Handstand Walk
2 Free Standing Handstand Push-up
20′ Handstand Walk
1 Free Standing Handstand Push-up
20′ Handstand Walk
*5.) 5 rounds
10 Back Extension
10 Reverse Hyper
20 Banded Twists (10R/10L)
Then continuing every 3 minutes
1 @ 95%
2 @ 90%
*2.) Every 2 minutes for 5 rounds 2 Back Squat establishing a 2RM
Do not take over 20 minutes for each below:
*3.) Establish a 2RM Split Jerk
*4.) Establish a 2RM Push Press
*5.) Establish a 2RM Bench Press
1.) Dynamo
8 minute EMOM
7 Toes to Bar
7 Lateral Hurdle Jumps
7 Parallel Ring Rows
*2.) 3 Rounds
30 cal Assault Bike
15 Push Press 135/95lb
*3.) 5 Rounds
50m Kettlebell Carry 2/1.5 pood
20 Wallballs 20/14lb
*4.) 5 Free Standing Handstand Push-up
20′ Handstand Walk
4 Free Standing Handstand Push-up
20′ Handstand Walk
3 Free Standing Handstand Push-up
20′ Handstand Walk
2 Free Standing Handstand Push-up
20′ Handstand Walk
1 Free Standing Handstand Push-up
20′ Handstand Walk
*5.) 5 rounds
10 Back Extension
10 Reverse Hyper
20 Banded Twists (10R/10L)
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Amanda Zeamer
Clean and jerks only up to 100# (π€·πΌββοΈ)
5 toes to bar rest at 7, back squat 2rm at 150#, 3 rounds of cal bike and 15βpush press done at 65# complete, knee band rehab
9
0
Ashley Bourgeois
C&J ^ 75#
14 high plank shoulder taps, 7 low paralette, 7 ring rows no box
7
0
Betsy Soletski
C&J ^ 125#.
EMOM all sorts of disaster...some toes to bar some attempts. Rows without box and my brain could not comprehend lateral jumps! So frustrating π«
6
0
Bradley Boockmeier
Finished all 8 with about 1 second to spare in the last round!
315# C&J. I was pretty excited π
π
9
0
Grace Adler
CJ up to 115#
105/100#. 7s for EMOM - parallet hurdle, ring row with feet on floor
5
0
james macco
cut reps to 5 after first round. not gonna lie, I enjoyed the lateral hurdle jumps.
up to 185# on CJ. meh.
10
2
ew. hurdle anything sucks. :)
I liked the hurdles too. Only fear was a scenario where I get only one foot over the hurdle
Kelsey Waack
C&J to 80#
Knees to 90, low hurdle, feet on floor // 15 min assault bike
11
2
Megan Vogel
β
Cut it to 5 of each after 1st round. Cleans up to 195# - failed 205#. HSPU/HSW prac. Rev hyper/Banded twists.
13
0
Nate Hall
π
C&j ^ to 265# no misses - no PR
12
2
Pauly VanderKelen
All 8 rounds complete. Approximately 12 seconds of rest every round. I wasn't able to touch my chest to the rings after fatigue set in.
C&J: 135 WU, 185 WU, 205 WU, 225, 240, 250, 260, 270 clean, failed jerk because it was a little too far forward :/ 1 rep @ 255, 2 reps @ 245# / EMOM10: 1 legless rope climb / Barbell arm curls: 5 reps @ 45 and 65# / Singles @ 95 and 100#.
0
0
RaLinda Lamberies
CJ^115/8 rds of 3 2tb /7 paralette jumps /3 ring row on box 4 ring rows
Yoga with T
8
0
Timm Uhlmann
Almost rx. CJ to 185# (PR!)
Had to put feet off the box to get the last two rounds in at 7 reps each. BS after up to 215, some handstand work
9
0