**WOD first**
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.) Fish Eyes
11 minute AMRAP
5 Handstand Push-ups
25 Double Unders
10 Handstand Push-ups
25 Double Unders
15 Handstand Push-ups
25 Double Unders
20 Handstand Push-ups
25 Double Unders
25 Handstand Push-ups
25 Double Unders
30 Handstand Push-ups
25 Double Unders
35 Handstand Push-ups
25 Double Unders
Note: Keep adding 5 Handstand Push-ups each round until time expires. Scale the Handstand Push-ups by 2โs or 3โs or 4โs as needed.
*2.) 21 Bar Facing Burpees
42 Overhead Squat 75/55lb
21 Bar Facing Burpees
*3.) 3 Rounds
12 Sumo Deadlift High Pull 115/85lb
1 Legless Rope Climb
*4.) for time:
55 Toes to Bar
*5.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement
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.) Fish Eyes
11 minute AMRAP
5 Handstand Push-ups
25 Double Unders
10 Handstand Push-ups
25 Double Unders
15 Handstand Push-ups
25 Double Unders
20 Handstand Push-ups
25 Double Unders
25 Handstand Push-ups
25 Double Unders
30 Handstand Push-ups
25 Double Unders
35 Handstand Push-ups
25 Double Unders
Note: Keep adding 5 Handstand Push-ups each round until time expires. Scale the Handstand Push-ups by 2โs or 3โs or 4โs as needed.
*2.) 21 Bar Facing Burpees
42 Overhead Squat 75/55lb
21 Bar Facing Burpees
*3.) 3 Rounds
12 Sumo Deadlift High Pull 115/85lb
1 Legless Rope Climb
*4.) for time:
55 Toes to Bar
*5.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement
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Bradley Boockmeier
2 4 6 8.... Got through 6/16 HSPU
245# Snatch (5# PR)
15
4
Hannah Fameree
25 HSPU (from box)
Snatch ^ 85# new PR!
16
3
Krystal Lowney
9/25 HSPU Rx
Snatch PR at 80# (Iโve only powered 80# before) yesterdayโs wod 8:25
15
0
Lauren Kalil
30/30 HSPU
Snatch from floor 125#, snatch from hang 135# (PR, I suck from the floor ๐คท๐ผโโ๏ธ). Snatch pulls to work on sucking less lol...some accessory gymnastics work
10
0
Megan Vogel
2..4..6...8...
Thru 25 dubs after round of 14 HSPU. SLOWLY but surely Iโm starting to not feel like a discombobulated mess on those. ๐ snatch up to 135. Fail at 140.
15
0
Pauly VanderKelen
7 out of 35 HSPUs
Snatch: 95, 115, 135, 155, 175, 185, 195, 200, 205, 210# / C&J: 135, 165, 185, 205, 215, 225, every 1:30 for 10 rounds, 1 C&J @ 235# / "KIsses" from yesterday completed with a 25# wallball in 6:01 / *2.) complete in 4:47 with 22-20 for OHS / *4.) complete in 2:32 in sets of 20-10-5-5-5-5-3-2.
1
0
RaLinda Lamberies
2's and 15 su 10 du to 18 hspu/Sn ^ 80
15# and mat khspu a few had to go to box
13
0
Theresa Rosenquist
25/35 PP****
****scl'd w/ SA DB PP @#20 & 50 SU (jump rope works!! ๐); 5ร10 KB Sn #26/28.5/30/32.5/35. Bob's for leg sled ++.
1
0
Tom Fameree
25 hspu + 11 duโs
157 PR!!!!!! At least two years stuck at 155.
12
4
You are a man among boys Tom Fameree
nice job Tom!!
Way to go friend!!!!
Nice work Tom! And I saw it!