100m Sprint
14 Alternating Snatch
7 Burpees over Dumbbell/KB
*2.) 5 rounds
10 DB Hang Power Clean R arm
10 DB Shoulder to Overhead R arm
30’ Overhead Walk R arm
10 DB Hang Power Clean L arm
10 DB Shoulder to Overhead L arm
30’ Overhead Walk L arm
*3.) Deadlift 10,000lb as fast as possible
If you have a 50lb Dumbbell that would be 200 total reps (try to split the reps equally between left and right side)
If you have a 135lb Barbell that would be approx 75 total reps
*4.) 30 Muscle Ups
Note: if you have low rings only do 30 muscle ups from the floor and if you have no rings lay down and get up from the ground as fast as possible using good movement technique
*5.) 5 rounds
15 Supermans
10 Barbell Bent Over Row (10 each arm with db/kb)
Unequipped At Home
1.) 5 Rounds
10 Situps
10 Jump Squats
10 Alt. Jumping Lunges
25 Jumping Jacks
2.) ROMWOD
1.) 5 Rounds
10 Situps
10 Jump Squats
10 Alt. Jumping Lunges
25 Jumping Jacks
2.) ROMWOD
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Father John Broussard
WOD complete - average 22 sec rest - finished and then died then 30 jumping ring/bar MU 10:39
4
0
Grant Soletski
Average 30 sec rest with 60lb db
Went door to door. Fudge man that sucked.
2
0
Megan Vogel
👍🏻
23-25 second sprint on treadmill. 35# DB. #2 - 8:54. 2 min max air squats 🔥. Thanks Kelly and 10am crew for the push!
4
0
Pauly VanderKelen
"Day 3" from 3-26-20 complete in 20:40 with a 155# barbell.
5x5 Front Squat @ 235# / Every 3 minutes for 5 rounds: 8 Push Press @ 155# followed by 30 second Overhead Hold from 3-31-20 / Kari Pearce ab routine.
1
0
Theresa Rosenquist
22 mile bike ride,
On the road without freezing 🥶!! 😃 ~15.7 mph/~9-10 mph winds. 👊👊👊
0
0
Tom Fameree
46 reps of circling from my office to the pantry to the refrigerator, then back to the office. 8 hour time limit.
6
2
😂
Lol!!! Did you see the one about the guy that ran a 26.2 miler in his backyard?! 7,000 back & forth laps. 😜😜😜!