1.) Live Fire
Every 3:00 complete for 5 rounds
5-10-15 yard Shuttle Run (2 hand touch)
10 Deadlift 155/105lb
10 Bar Facing Burpees
**If there is time in class pick 1 extra credit or RomWod**
*2.) 5-4-3-3-2-1 Bench Press
Note: establishing a 1RM bench press is the goal
*3.) 5-4-3-3-2-1 Split Jerk from blocks
Note: establishing a 1RM split jerk is the goal
*4.) 3 rounds for time:
30/24 cal Assault Bike
17 Chest to Bar Pull-ups
*5.) 50 Super Slow Back Extensions
Note: if you have any confusion with this movement please grab a coach to help you
Every 3:00 complete for 5 rounds
5-10-15 yard Shuttle Run (2 hand touch)
10 Deadlift 155/105lb
10 Bar Facing Burpees
**If there is time in class pick 1 extra credit or RomWod**
*2.) 5-4-3-3-2-1 Bench Press
Note: establishing a 1RM bench press is the goal
*3.) 5-4-3-3-2-1 Split Jerk from blocks
Note: establishing a 1RM split jerk is the goal
*4.) 3 rounds for time:
30/24 cal Assault Bike
17 Chest to Bar Pull-ups
*5.) 50 Super Slow Back Extensions
Note: if you have any confusion with this movement please grab a coach to help you
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james macco
Slower than Jordan but less slower than Grant.
RomWod with my homies
6
3
Justin Peterson
:48, :48, :47, :45, :42
235lb Bench. First time maxing in 69 months. Literally.
3
0
Pauly VanderKelen
:54/:53/:53/:52/:52
*4.) complete in 7:50 with all C2B UB / C&J: 135,165,185,205,225,245, failed 255#.
1
0
Sylvia Christensen
Mobilized for like 68 minutes
4
2
Theresa Rosenquist
1:40/1:33/1:29/1:28/1:22**
**I ran!!(ish) #🤞tomorrow🤞/stepped over the bar, BP to #120 (😲!), —>> 🍹🥃 w/ Hollywood.
1
0