1.) Shifty
7 minute AMRAP
1 Rope climb
5/10/15m Shuttle
15 Wallballs 20/14lb
2.) Every 2 minutes for 12 minutes 4 Push Jerk, adding load each round starting @ approx 60% of 1RM Clean & Jerk
*3.) 12 minute AMRAP
10 Parallel RIng Rows
20 Hand release Push-ups
*4.) Death by Muscle Up
1 the first minute
2 the second
3 the third and so on until you are unable to complete reps within the minute.
Note: if you fail a muscle up 2 times your show is over for the day.
*5.) 5 x 3 Snatch @ Hang 60%
Note: rest appropriately 3 minutes between sets
*6.) 4 x 4 Clean Extension from H approx 60%
Note: elbows should feel free every rep and that bar should be floating a little bit.
*7.) not for time
25 Weighted Hip Extension
25 Super Slow Back Extension
1 Rope climb
5/10/15m Shuttle
15 Wallballs 20/14lb
2.) Every 2 minutes for 12 minutes 4 Push Jerk, adding load each round starting @ approx 60% of 1RM Clean & Jerk
*3.) 12 minute AMRAP
10 Parallel RIng Rows
20 Hand release Push-ups
*4.) Death by Muscle Up
1 the first minute
2 the second
3 the third and so on until you are unable to complete reps within the minute.
Note: if you fail a muscle up 2 times your show is over for the day.
*5.) 5 x 3 Snatch @ Hang 60%
Note: rest appropriately 3 minutes between sets
*6.) 4 x 4 Clean Extension from H approx 60%
Note: elbows should feel free every rep and that bar should be floating a little bit.
*7.) not for time
25 Weighted Hip Extension
25 Super Slow Back Extension
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Bradley Boockmeier
5 Rounds + 1 Rope Climb
Push Jerk up to 255#. Extra Credit: Poor performance in the Death by Muscle Ups. 155# Hang Snatch. 205# Hang Clean Extension. Burning buttcheeks on the weighted hip extensions.
4
0
james macco
4 + 10 meters
I did push press instead of jerk cuz I didn’t pay attention. Up to 165#
2
0
Justin Bruehl
5+ 1 rope
Jerk: Up to 230x4 and got 250x2 Extra time brosesh with plennes
1
2
Pauly VanderKelen
Rest Day
Sauna / Turkish Bath (Steam Room) / Hot Tub / Jamaica is awesome!
0
0
Sylvia Christensen
4
Legless/16# WB. PJ 105-145
1
2