1.) Every 2 min for 10 min 5 Strict Press @ 60%
2.) 16 min EMOM
Odd: 3 Toes to Bar/3 Bar Muscle Ups
2.) 16 min EMOM
Odd: 3 Toes to Bar/3 Bar Muscle Ups
Even: 50 Double Unders
Note: Scale down to twos and drop du’s by 10’s as needed
Note: Scale down to twos and drop du’s by 10’s as needed
*3.) Approximately Every 3 minutes for 5 rounds @ 55%
4 Clean Extension from hang
1 hang clean & jerk
*4.) 3 rounds
20 Hip extension
15 Reverse Hyper
10 Back Extension
4 Clean Extension from hang
1 hang clean & jerk
*4.) 3 rounds
20 Hip extension
15 Reverse Hyper
10 Back Extension
Unequipped At Home
1.) 5 Rounds
:30 Plank
20 Hang Squat Snatches with broom
:30 Handstand Hold
2.) ROMWOD
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Cody Stelmach
20 min EMOM
10 rounds DU ✅ 5 rounds - 3 TTB w/2 MU 5 rounds -3 TTB w/3 MU 105# SP
3
0
Erin Briggs
Erika's WOD.
Run, 800 m, 30 Power Snatches, 75 lbs, 40 Alternating Pistols, Rest 1 min, Run, 600 m, 20 Power Snatches, 75 lbs, 30 Alternating Pistols, Rest 1 min, Run, 400 m, 10 Power Snatches, 75 lbs, 20 Alternating Pistols, 26:26. Interval - Assault Bike Calories : 8 x 30 secs / 2:30 : 75.
5
1
We like to give folks lots of reading material. 😆
Krystal Lowney
22 min amrap
25 DUs, 10 pullups, 5 65# snatches. Garrett was doing something that involved a lot of farmer carries🙅🏼♀️
3
0
Pauly VanderKelen
Rest Day
Last Physics 2 Homework! / Food Prep / Bought and moved 3 more trees.
1
0
Theresa Rosenquist
#alltheKBthings - 202 reps (#26)
10’ AMRAP: 30”/30” ea: SA-S/SA Cln/SA Sn/SA Cln&P/SA Lunge/SL DL/2H-S (60”)/GobSq (60”)/SA PP/2H KBS + Burpee (60”) -> 5x{200 SU + 30 AMSU -> TGU (#18-30, 2x R/2xL. Pre&Post 20’ spin
3
0