1.) Every 2 min for 5 rounds
5 Overhead Squat @ 50%, 4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%
2.) 12 min AMRAP
10 Burpee Box Jumps 36/30″
15 Cal Assault Bike
30 Unbroken Double Unders (if you break, do a 5 groiner penalty, then continue)
*3.) Every 2 min for 5 rounds
5 Bench @ 50%, 4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%
*4.) EMOM 10
1 Strict Muscle Up
5 Back Extensions
5 Overhead Squat @ 50%, 4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%
2.) 12 min AMRAP
10 Burpee Box Jumps 36/30″
15 Cal Assault Bike
30 Unbroken Double Unders (if you break, do a 5 groiner penalty, then continue)
*3.) Every 2 min for 5 rounds
5 Bench @ 50%, 4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%
*4.) EMOM 10
1 Strict Muscle Up
5 Back Extensions
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Amanda Zeamer
2+ 13 cals
24 in box, 12 unbroken Then singles, 17 unbroken then singles. OHS 55-65-75-85-95
7
0
Grace Adler
3+150m run
200m run instead of bike (was one of the options given...SOLD!) 24”box. OHS 50/60/70/80/90. MU work with Kelly.
1
0
Hollie Bauer
2 rounds + 9 BBJ (30’ box and 1 min DU practice each round+ 5 groiners each round)
OHS 55# - 95#
0
0
james macco
3 + 1 BBJ
OHS @ 105/135/155/175/190. - DL @ 185/225/275/305/340 ----Thanks T. and Kelly for the cues during OHS!
5
1
👊
Lauren Kalil
3+1 cal
OHS up to 150#, bench press up to 135#, DL up to 275#, Sunday’s WOD up to 175# clean
4
0
Pauly VanderKelen
HG: 4 rounds + 4 cals on the Rogue Echo Bike
OHS: 5@145, 4@165, 3@195, 2@225, 1@250#
0
0
Sal Bertuglia
An afternoon well spent
You’re an athlete if you can hit those 36’ box jumps and not look like you’re about to topple to your death every time. I however am not said athlete.
2
0
Sam Goldsmith
2+8.6 cals
65/75/95/115/135 ohs And that .6 cals is counted.
4
1
On the AssBike partial cals definitely count!!! 👊
Theresa Rosenquist
2+15 cals**
**Just a few WOD mods: 16” pushup BJ(😃!)/DU broken + 10 JSq. OHS@#25x5}x5. P-EC: 3x{3 strict + neg pullups/25 AMSU/10 GH-R. & 25’ spin.
4
0