1. Bad Bacon
EMOM 30
Begin every round with 3 Burpees
min 1 10 Pushups
min 2 10 GHD Sit-ups
min 3 5 Ring Dips
note: repeat entire triplet for 30 minutes
**If time allows choose 1 extra credit**
*2.) 3 rounds
10 Push Press @ 50%
1 Free Standing Handstand Push-up
note: scale with 10 sec. handstand hold preferably away from the wall
*3.) 5 minutes:
40 foot Sandbag Carry
note: every time you hit 40 feet, drop the sandbag and pick it back up again
*4.) 3 rounds
7 Single Arm Bent-over Dumbbell Row, r & l, start heavy and add more each set
5 Strict Wide Grip Pull-ups
EMOM 30
Begin every round with 3 Burpees
min 1 10 Pushups
min 2 10 GHD Sit-ups
min 3 5 Ring Dips
note: repeat entire triplet for 30 minutes
**If time allows choose 1 extra credit**
*2.) 3 rounds
10 Push Press @ 50%
1 Free Standing Handstand Push-up
note: scale with 10 sec. handstand hold preferably away from the wall
*3.) 5 minutes:
40 foot Sandbag Carry
note: every time you hit 40 feet, drop the sandbag and pick it back up again
*4.) 3 rounds
7 Single Arm Bent-over Dumbbell Row, r & l, start heavy and add more each set
5 Strict Wide Grip Pull-ups
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Christopher Adam
Minute 29- missed 1dip before time(5burpees)(modified ghds to parallel for back)
3rds 10 push press 135 1 free standing hspu
8
0
Erin Briggs
Modified - weighted ab-mat sit-up, banded ring dips. Just Ewww.
Push-ups - 4, 3, 3. After round 5 3, 3, 2, 2. Small red band. Extra credit - sandbag carry.
12
0
Grace Adler
πͺ
Alternating rounds between GHD// and 10#WB ab Mat situp. Added 5 air squats to all push up and ring dip minutes. EC: PP @60#, 10 sec HS hold by wall. DB bent row 15#-35# and strict wide PU.
8
0
Pauly VanderKelen
Rest Day
Worked until 8:45pm so I don't need to this Friday before the Ice Bowl.
1
0
Theresa Rosenquist
Yep!!
BK-PU & 2thin band assist RD. #100 SB carry x 10}x40β β>> bike class 15 miles 2 min Hard/2min EZ x}11.
6
0