1.) AVIATOR
7 rounds
7 rounds
10/7 cal Assault Bike
7 Thrusters 95/65lb
Rest 1 minute
2.) Every 3 minutes for 4 rounds 3 Overhead Squat @ 85%
3.) 10-9-8-7-6-5-4-3-2-1
Hand Release Push-ups
30 second Plank hold
Note: 10 pushups 30 sec plank 9 pushups 30 sec plank 8 pushups….this is going to hurt a little
4.) 800m Dumbbell/Kb/Plate/BB carry as fast as possible
Note: must carry in hands
5.) 7 minute AMRAP
30 4-count Flutter Kicks
10 Dips (rings, chairs, parallel bars)
Home Workout
1.) 7 rounds
100′ Shuttle Run (25′)
10 Alternating DB/KB/Small Pet/Can of Soup Thruster
No. 3 & 5
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Cody Stelmach
7 rds: 30 DU and 7 Thrusters (95#)
3.) 10-9-8-7-6-5-4-3-2-1 Hand Release Push-ups 30 second Plank hold & Calf raises
4
1
Tuesday = DUbzday 😃👊
Erin Briggs
Garage WOD
21-15-9 reps of: Hang Cluster, 35 lbs, Strict Pull-up, 9:07. Push-up / Plank: 10:20 (This was mean Grant). And Back Squat EMOM - 5 @145, ever 2 minutes for 12.
5
0
Father John Broussard
yesterdays Push press EMOM @ 95# 9 rep every 2 min todays WOD 7 rounds 10 cal row 7 thrusters @ 95# rest 1 min 16:45 min
3
0
Laura VanderKelen
11:28 on echo bike, I didn’t have quite the transition Grant did 😂
Front squats from Monday, from floor @ 130#; pushups/planks took me 10 mins flat but my form was legit
0
0
Pauly VanderKelen
3 Position Snatch: 95,115,135,155,165,175,180# PR!
AVIATOR complete in 11:08 / 10 x 200m run + 1 minute rest from 3-31-20 complete in 16:22 / 3.) complete in 8:50 (9 push-ups, rest, 1 push-up 30 second plank...)
1
0
Sylvia Christensen
19:48
27-21-15-9-6 cal row, back squats (95#), HSPU. 12 min EMOM: 1 hang snatch -> 1 snatch (60%).
4
0
Theresa Rosenquist
16:17**
**sub’d Devil Presses for Thrusters @#15 DBs (👿🚴🏻♂️+ 👿🧱= ⚰️☠️!)
5
0