1.) Every 2 minutes for 12 minutes 3 Front Squat adding load each round starting at 75%
2.) Wagbag
3 rounds
3 rounds
5 Hang Cleans 155/105lb
11 Box Jumps 24/20โ
22/17 cal Assault Bike
3.) 5 x 3 Snatch @ Hang 55%
note: drop and reset each hang snatch, rest no more than 3 minutes between sets
4.) 20m Sled Push
5 rope climbs
20m Sled Push
4 Rope Climb
20/3 20/2 20/1
note: drop and reset each hang snatch, rest no more than 3 minutes between sets
4.) 20m Sled Push
5 rope climbs
20m Sled Push
4 Rope Climb
20/3 20/2 20/1
5.) 50 Toes to Bar for time
Unequipped At Home
1.) 21-15-9-15-21
Good Mornings with broom
Push Ups
2.) ROMWOD
1.) 21-15-9-15-21
Good Mornings with broom
Push Ups
2.) ROMWOD
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Cody Stelmach
6:14 RX (power) 52 sec. improvement from Jan. ๐ค
215# FS ( 5/5 with a set of 6 to finish)
1
0
Liz LeCaptain
7:17 - 4 rounds of 4 HR Push ups, 8 air squats, 12 burpees, 16 situps
Suck it up + ROMWOD
2
0
Pauly VanderKelen
5x4 HBBS every 3:00 @ 325#
Then 10 reps @ 265# / Wagbag complete in 7:32 with UB Hang Squat Cleans and Rogue Echo Bike Cals / 4x4 Strict 3" deficit HSPU.
1
0
Theresa Rosenquist
๐ด๐ผโโ๏ธ23.5 mi bike๐ด๐ผโโ๏ธ
~14.9 mph avg. & kinda windy 9-12 mph in my face all the way home.
2
0