1.) Every 2 minutes for 14 minutes 1 Snatch establishing 1RM
*2.) 5 x 3 Clean Pull establishing 3RM
*3.) 5 x 3 Clean Pull from High Hang establishing 3RM
1.) Order 66
66 Double Unders
21-15-9
Front Squats 115/85lb
Assault Bike, cal
66 Double Unders
*2.) for time:
9 Overhead Squat 225/155lb
5 Rope Climbs
7 Overhead Squat 225/155lb
3 Rope Climbs
5 Overhead Squat
1 Rope Climb
*3.) 11 minute AMRAP
50 Deadlift 225/155lb
50 GHD Sit-ups
*4.) 3 rounds
5 Five Second Decent Strict Ring Dips
25 Banded Ring Dips, use band that allows for a fast 25 full range of motion ring dips.
*5.) 5 rounds
10 Knees to Chest (strict and slow)
10 Hollow Rock
10 4-count Flutter Kicks
*2.) 5 x 3 Clean Pull establishing 3RM
*3.) 5 x 3 Clean Pull from High Hang establishing 3RM
1.) Order 66
66 Double Unders
21-15-9
Front Squats 115/85lb
Assault Bike, cal
66 Double Unders
*2.) for time:
9 Overhead Squat 225/155lb
5 Rope Climbs
7 Overhead Squat 225/155lb
3 Rope Climbs
5 Overhead Squat
1 Rope Climb
*3.) 11 minute AMRAP
50 Deadlift 225/155lb
50 GHD Sit-ups
*4.) 3 rounds
5 Five Second Decent Strict Ring Dips
25 Banded Ring Dips, use band that allows for a fast 25 full range of motion ring dips.
*5.) 5 rounds
10 Knees to Chest (strict and slow)
10 Hollow Rock
10 4-count Flutter Kicks
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Hannah Fameree
10:30 ish?
Grant started the time while I was in the bathroom 🙄 RX FS, row, penguins on last set of 66. Snatch ^ 75# then did a few rounds @ 65# to work on form
14
1
that happened to me too! whoops!
Jason Nobles
9:30 with estimated calories
1:20, :55 and :30 for 21-15-9 Burnt thumb. No snatch.
6
0
Liz LeCaptain
9:55 (row)
115# Snatch (15# PR!) + some handstand walks and 🦋 work
14
8
nice job on the PR Liz!!
Nice PR!
Thank you!! :)
👊🏼 Way to go!
Whhaat nice PR!!
Proud of you Liz!
Huh? Did I miss the celebration? Congrats!
PR!! Congrats!!!!
Megan Vogel
8:16 - 3 seconds FASTER than Nate.
Snatch wasn’t my friend today. More like high pull wasn’t. Core EC w dusty and Maria.
9
2
I'm surprised yours wasn't like 4:35 by this time of day. Right Nate?
she crushed it! I’m getting a stick next time to put in the fan of the bike to slow her down!
Nate Hall
8:19 - only 4 sec slower than Megan
Snatch ^ 215# missed 220#
14
5
First of all you were 8:19. NOT 7:19. Apparently your score drops a minute once you leave the building. 😂😂😂
Oh snap.
It says 8:19^^^^^^^^
You crushed it! Great work! It’s on tomorrow Vogs!!!!!
Haha. I’ll be ready for ya!!! Great job to you too:)
RaLinda Lamberies
15:02 75# FS/Sn ^ 80
Bike didn't cooperate, needed a battery
13
1
Agh! Did we fix it?
Theresa Rosenquist
9:40***
***SU×132/SA KB FS@#26/SA AssBike/132 SU. SA KB Sn}×7×5: #26/30/35×5. 40 min HIIT Spin (hills)
5
0
Timm Uhlmann
10:01 rx. 137# snatch (2 more pound PR)
1 round of 50 DL and GHD situps for EC 3
9
0