1.) 20 Min to Establish 1RM Deadlift
2.) 10 min AMRAP
10 Pullups
20 Pushups
30 Air Squats
40 Double Unders
*3.) With a Partner
7 min AMRAP
Athletes work simultaneously, then switch spots
A: 5 HSPU
B: 5 Wall Balls 20/14lb
A: 10 HSPU
B: 10 Wall Balls
Continue increasing each set by 5 reps
*4.) 5 min to establish 1RM Hang Snatch
-Bar can be pre-loaded before clock starts
-Bar must be off of the floor when the ending timer beeps
*5.) 25-20-15-10-5
Empty Barbell Bench Press
GHD Situps
-Sprint the 15m between GHDs and Benches
2.) 10 min AMRAP
10 Pullups
20 Pushups
30 Air Squats
40 Double Unders
*3.) With a Partner
7 min AMRAP
Athletes work simultaneously, then switch spots
A: 5 HSPU
B: 5 Wall Balls 20/14lb
A: 10 HSPU
B: 10 Wall Balls
Continue increasing each set by 5 reps
*4.) 5 min to establish 1RM Hang Snatch
-Bar can be pre-loaded before clock starts
-Bar must be off of the floor when the ending timer beeps
*5.) 25-20-15-10-5
Empty Barbell Bench Press
GHD Situps
-Sprint the 15m between GHDs and Benches
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Ashley Peterson
320# lifetime PR conventional DL
18
5
Chris Ness
440LB DL not close to any PRS anymore. The descent to the nursing home begins.
9
1
πβ°οΈ - - - π
Erin Buntin
325# DL PR
18
5
Hannah Fameree
No PR today :( 217# failed 227#
PR BS @ 175# though!
12
1
Let's see the video.
Jordan Waack
455# PR
Free wod class too
14
4
Liz LeCaptain
300# CLUB!!! 25# PR πͺπΌ
Did the stuffs
13
5
Welcome to the elite club! You rock!
Yas!!!!!
See! You had the 300 all along
π
π£π₯π₯
Pauly VanderKelen
4 rounds + 4 pull-ups
DL: 135, 225, 275, 315, 365, 405, 435, failed 445 (Current PR remains at 457#) / EC: *3.) with Laura / EMOM 1:15 of 15 second parallette L-sit hold + 60 second rest / Max effort freestanding Handstand hold + max effort bar hang.
0
0
Timm Uhlmann
365 (10# PR)
should've added a pair of 1s on each side
5
3
Just get a 4lb PR next timeπ€·π½ββοΈ
There's time to recover from my error! This is good
πππ
Tom Fameree
340# PR, +25#
Did stuff
12
4
Hah!! I told you I was feeling you had 340!
This. Is. Awesome!!
You made that look easy too!
ππππ