1.) Workout 3
50 Dumbbell Deadlift
50 Abmat Sit-ups
50 Dumbbell Deadlift
50 Abmat Sit-ups
50 Box Step-ups
50 Single Arm Dumbbell Thruster
Box 24” m 20” f
Db 50 lb m 35 lb f
20 min cap
2.) 10 rounds
30 Second Plank
30 Second Hands off the floor
Note: hands off the floor is bottom of hand release pushup positions
Unequipped At Home
1.) 15 min AMRAP
Run to the end of your driveway and back
20 Front Squats with shovel
25 Front porch step Jumps
30 Line Hops on a driveway crack
2.) ROMWOD
1.) 15 min AMRAP
Run to the end of your driveway and back
20 Front Squats with shovel
25 Front porch step Jumps
30 Line Hops on a driveway crack
2.) ROMWOD
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Alex Ebert
12:21 RX
70 Mitch makers(Man makers) @30lb DB as our weekend workout remembrance of Appleton Firefighter Mitchell Lungaard. 315# deadlift PR
1
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Erin Briggs
Garage
Every 3 mins for 21 mins: 12 Alternating Kettlebell Snatches, 35 lbs 6 Burpee Over Kettlebells 12 Kettlebell Reverse Lunges, 35 lbs 6 Burpee Over Kettlebells Rest. Work completed each round with between 1:22-1:36 left. Lots of other stuff - DU EMOM, Strict Press and some Hang Power clean work.
0
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Pauly VanderKelen
5x5 DL @ 405#
Comp Train Workout: 21-15-9 of Echo Bike Cal, C2B, 115# Thrusters, 30" Box Jumps, and 70# American Kettlebell Swings complete in 17:30 / 5x5 Around-the-World with a 25# plate in each hand / Rumble Roller on back, hamstrings, quads, and IT bands.
0
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Sylvia Christensen
4.47 mile 🏃🏻♀️☀️
34:16. 20 minute AMRAP: 10 PC&J (95#) 35 dubs, 15 BS (95#).
2
0
Theresa Rosenquist
9:40
Only Scl’d Trusters: L@#30/R@#20 (getting closer!) -> 3x{GHHE complex/HSH/banded st.PU/#70 SB carry/#70 SB clns.
3
0