1.) Every 2 min for 7 Rounds
3 Snatch Singles @ 65%
2.) 8 min AMRAP
3 Bar Muscle Ups
5 Front Squat 225/155
7 Deficit HSPU 45/25lb plates
*3.) 5-4-3-2-1
Bench Press 155/105lb
Rope Climb
*4.) Tabata Assualt Bike (20sec work/10sec rest)
Record total calories
*5.) 5 rounds
10 Reverse Hyper
10 Hip Extension
3 Snatch Singles @ 65%
2.) 8 min AMRAP
3 Bar Muscle Ups
5 Front Squat 225/155
7 Deficit HSPU 45/25lb plates
*3.) 5-4-3-2-1
Bench Press 155/105lb
Rope Climb
*4.) Tabata Assualt Bike (20sec work/10sec rest)
Record total calories
*5.) 5 rounds
10 Reverse Hyper
10 Hip Extension
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Barbi Gossen
2 rounds, 3 MU (banded). 125 FS, regular HSPU. I feel beat up!
85#snatch
7
1
Me too. So sore!
Derek Zehms
4 + 2 BMU
Snatches @ 135 finally didn’t have to modify to power. unbroken MUs but Super light front squats and handstand holds
8
0
Grace Adler
5 rounds (105# FS onto 20” box, forehead height BMU, 1abmat strict hspu)
Power snatch 65#
1
0
Jason Haw
4.67 rounds, heavily modified, 65# snatches... First time in about two months going overhead snatch
6
0
Laura VanderKelen
2+5 fs @ 105#
Snatches @ 85#; little tweaky Yesterday’s WOD 175# DL 14 something; bench press/rope climbs 95# to start then 65#
0
0
Lauren Kalil
5 rounds (strict pull-ups/backsquats/DB strict press 35’s)
Snatches 85#, AB Tabata 42cals, Bench Press 105#/Rope Climb, 12AMRAP 10 alternating barbell lunges 105#, 5 strict supinated grip pull-ups, 5 HSPU with dumbbells
9
0
Megan Vogel
3 + 1 FS **
Green band for BMU. FS 155#. Reg HSPU. Squat clean complex. Core circuit.
12
0
Paula Soletski
60# snatch. 3 rds + 3 chest 2 bar: c2b 105#fs, hspu with15# plate and ab mat.
12
0
Pauly VanderKelen
4 rounds + 3 Bar MUs
All movements UB / 165# snatch triples / "Tien" from yesterday complete in 8:19 / *3.) complete in 8:30 / 100 meter HSW from Monday complete with 4 breaks (30 second planks) / First 110 feet completed UB! / 3x10 Russian kettlebell swings with 96.9# kettlebell.
0
0
Sylvia Christensen
2+3 BMU
105 snatches. 3 rounds: 800m run, 10 front rack lunges (85#), 14 DB step ups (20”,35#) 21:40, 20# vest
8
0
Theresa Rosenquist
5 R + 3***
*** Mods: 9 SA RR/#35 SA KB FS/#27.5 SA DB BP, Sn: 5 SA KB Sn @#30 + 20 AMSU.
0
0