1.) FARP
21-15-9
Row, cals
Dumbbell Hang Power Clean & Jerk 50/35lb
Pull-ups
2.) Every 3 minutes for 5 rounds 3 Front Squat @ 80%
*3.) 7 minute AMRAP
7 Push Jerk 155/105lb
7 cal Assault Bike
*4.) 5 rounds
12 GHD Sit-ups
30 sec left side plank
30 sec right side plank
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james macco
10:46 @ 45#. No 50# available.
FS @ 205#. // ec #4
5
2
Justin Bruehl
7:57 (Justin you were right) #blownupbiceps
F.squat 275,280,285,290,300
12
1
Like 0-100% pump in one round
Pauly VanderKelen
7:15
11-10 C&J & PU, 8-7 C&J & PU, 9 C&J, 5-4 PU / Front Squat triples @ 270# / *3.) complete with 7 rounds + 2 Push Jerks / *4.) complete in 9:07.
0
0
Sylvia Christensen
10:22
Got through a few rounds of FS at 150 then stopped because pain. Yesterday’s WOD (fun!) 5x4 weighted pull ups then 3x5 reg strict Pull ups. ROM EOD
8
0
Theresa Rosenquist
11:35**
#20 DBs/BA-KPU(😃!!) -> FS:#100 -> EC: GHSU/Side planks -> 10x{40s work:20s rest AB = 87 cals & 30 min CycleOps
12
0