1.) Tracers
30/24 cal Assault Bike for time
Then 1 round of:
Then 1 round of:
15 Toes to Bar
10 Burpees to 6” reach
15 Toes to Bar
80’ Handstand Walk
15 Toes to Bar
10 Burpees to 6” Reach
15 Toes to Bar
Note: record your Assault Bike time and then overall time
**Choose 1 extra credit in class if time allows**
Note: record your Assault Bike time and then overall time
**Choose 1 extra credit in class if time allows**
2.) 7 minutes to establish 1RM Strict Press
Then
10 minute EMOM
Odd: Max effort barbell overhead hold @ 50% of 1RM strict press
Even: 5 Strict Press @ 50%
Note: cap the hold at 30 seconds each round and if you really wanna be cool start the hold 30 seconds in and at the beep complete your 5 reps.
3.) 3 rounds
20 Hand-release Push-ups
5 Bar Muscle Ups
4.) Every 2 minutes for 24 minutes 1 Clean (& Jerk starting at minute 12) @ 85%
Note: first 6 lifts just the clean then add the jerk for the second half of the reps. Also if you need a little extra rest in there go ahead just try to keep it under 3 minutes
5.) 3 rounds
13 Hip Extension
13 Reverse Hyper
7 GH raises
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Megan Vogel
Hotel WOD w/ the red shirts
22-18-14-8-4. DB Thruster. DB Bent Row. DB snatch. 35#. 11:53. EMOM6. 30 sec plank. 30 sec hollow. 5min AMRAP - team of 3. 5 burpees. FAST. 1 go/2 rest.
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Pauly VanderKelen
Rest Day
Returned home from Milwaukee / Food Prep / Physics 2 Homework.
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