1.) Trail Mix
3 rounds
3 rounds
400m Run
15 Clean & Jerk 115/85lb (20 Alternating Dumbbell Clean & Jerk)
35 Double Unders
20 Toes to Bar (20 V-ups)
Note: ass to the grass for the cleans
*2.) Every 2:30 4 Front Squat for 5 rounds @ 70%
*3.) EMOM for 10 minutes
Odd: 9 Strict Handstand Push-up
Even: 3 Bar Muscle Up
*4.) Alternating every 30 seconds for 7 minutes
Hollow Rock
Superman
Unequipped At Home
1.) 5 Rounds
10 Dips (off couch or between chairs)
10 Alt. High Knee Side Lunges
2.) ROMWOD
1.) 5 Rounds
10 Dips (off couch or between chairs)
10 Alt. High Knee Side Lunges
2.) ROMWOD
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Brittany Nohr
18:24
Running was extra slow π alt db squat c&j 35# snd v ups. Hollow and Superman ec done.
7
0
Cody Stelmach
325 DUs and 250β HSW total
Todayβs workout was the Trail Mix of everything Cody sucks at: 3rds: 50β HSW 15 Alt. DB CJ each arm 35 DU 20 V-ups
7
4
Your V-ups are pretty good, don't be so hard on yourself.
π€£ Get after those weaknesses! π
ππ Yes I would agree Troy my v-ups are above average lol
Thatβs what today was all about T! It turned out to be a great day, felt like I got better π€π
Erin Briggs
Garage WOD
20-16-12-8-4 reps of: Burpee, Knees-to-elbow, Box Jump, 12:03. EMOM 30 DU. 50 Freestanding HS Shoulder taps for quality.
0
0
Pauly VanderKelen
5x5 HBBS @ 285#
Trail Mix complete in 16:49 (C&J: 3x5, 5x3, 5x3) / Experimented with the 200# sandbag for the first time by completing 20 triple extensions / Ab Circuit with Laura (Leg raises, Eagle Crunches, Feet Elevated Toe Touches, Windshield Wipers.)
0
0
Sylvia Christensen
5.3 miles
Attempted an assault bike/snatch WOD afterwards. That was a joke π
4
0
Theresa Rosenquist
18:04**
**subβd 500m row/#55 PCln/125m SkiErg/V-ups (need π¦Ύπ¦Ώ!!); Shoulders & RDLβs post, 25β spin. P-ROMWOD.
7
0