1.) Shifty
7 minute AMRAP
1 Rope climb
5/10/15m Shuttle
15 Wallballs 20/14lb
2.) Every 2 minutes for 12 minutes 4 Push Jerk, adding load each round starting @ approx 60% of 1RM Clean & Jerk
3.) 12 minute AMRAP
10 Parallel RIng Rows
20 Hand release Push-ups
4.) Death by Muscle Up
1 the first minute
2 the second
3 the third and so on until you are unable to complete reps within the minute.
Note: if you fail a muscle up 2 times your show is over for the day.
5.) 5 x 3 Snatch @ Hang 60%
Note: rest appropriately 3 minutes between sets
6.) 4 x 4 Clean Extension from H approx 60%
Note: elbows should feel free every rep and that bar should be floating a little bit.
7.) not for time
25 Weighted Hip Extension
25 Super Slow Back Extension
1 Rope climb
5/10/15m Shuttle
15 Wallballs 20/14lb
2.) Every 2 minutes for 12 minutes 4 Push Jerk, adding load each round starting @ approx 60% of 1RM Clean & Jerk
3.) 12 minute AMRAP
10 Parallel RIng Rows
20 Hand release Push-ups
4.) Death by Muscle Up
1 the first minute
2 the second
3 the third and so on until you are unable to complete reps within the minute.
Note: if you fail a muscle up 2 times your show is over for the day.
5.) 5 x 3 Snatch @ Hang 60%
Note: rest appropriately 3 minutes between sets
6.) 4 x 4 Clean Extension from H approx 60%
Note: elbows should feel free every rep and that bar should be floating a little bit.
7.) not for time
25 Weighted Hip Extension
25 Super Slow Back Extension
Unequipped At Home
1.) 500 Alternating Steps onto a Stair
Every minute on the minute, do 5 pushups before starting steps
2.) ROMWOD
1.) 500 Alternating Steps onto a Stair
Every minute on the minute, do 5 pushups before starting steps
2.) ROMWOD
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Erin Briggs
Garage
21-15-9: Hang Squat Cleans and Push Jerks , 95 lbs - 11:17. Rx. Assault Bike Calories : 15 x 40 secs / 20 secs : 120 reps. Every 1 min for 15 mins, alternating between: Dual Dumbbell Overhead Hold, 35 lbs, 30 secs; Handstand Walk, 20 ft; Sandbag Bear Hug Carry, 100 lbs, 40 ft.
1
0
Pauly VanderKelen
McGregor from 5-6-20 complete in 5:40
Snatches: 11-10, 8-7, 9 / Tia Clair Toomey Barbell Complete: 3 rounds of 9 Hang Power Clean & 9 Push Press @ 115#, right into 3 rounds of 7 HPC & 7 Push Jerk @ 135#, right into 3 rounds of 5 HPC & 5 Split Jerk @ 155# complete in 8:36 / Barbell Row into hips: 10 reps @ 115,135,155,165,175,185,195,205, & 215# / 3 rounds of 50 Heel Taps, 20 V-Pulses, 10 Pike into 24" Box Jump, 15 Leg Raises.
1
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Theresa Rosenquist
McGregor @ 10:41
@#50 -> 3x{10 ea: push-ups/#35 BOR/#18 SL B-SU/5 S-PU(BA)/15 #30 AMSU+10 RussTw & 4.75 mi walk
4
0