1.) Split Jerk – 2 x 1 @ 75% 2 x 1 @ 80%, 3 x 1 @ 85%
Note: if you do not have a split jerk 1rm use your 1rm c&j
2.) Beep Beep
Row 30 cal.
1-2-3-4-5
Push Press 155/105lb
Strict Pull-up
10′ Handstand Walk
Row 30 cal
note: first round will be one 10′ hs walk then second round two 10′ increments and so on
Extra Credit
1.) Snatch Pull – 2 x 3 @ 100% (of snatch), 2 x 2 @ 105%
2.) Front Squat – 3 x 2 @ 90%
3.) Snatch – 2 x 1 @ 75%, 2 x 1 @ 80%, 3 x 1 @ 85%, 1 x 1 80%
Note: keep all rest on extra credit no longer than 3 minutes
4.) 12 minute AMRAP
21 cal Assault Bike
15 cal Row
9 cal Ski Erg
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Alex Ebert
17:47 scaled/modified
115# push press. Strict pull ups. Hand stand holds. 1=20sec hold, 2=40sec hold, and so on.......
5
0
Grace Adler
17:40
95# PP, around the world. 5 reps each round @75# split jerk (working on muscle memory).
10
0
Holly Snyder
14:16
85# push press, purple band, HS Holds first 3 rounds and 35# DB OH holds Last 2 rounds
75,80,85# Split Jerks
6
0
James Lyerly
17:42 scaled/modified
First class workout... 65# push press, banded strict pull-up, piked handstand. 889 cal/hr row. My floor.
4
0
Kenzie Christy
12:12 - HS holds everything else RX
jerks @ 125, 130, 145
snatch pulls @ 130 & 135
FS @ 185
snatches @ 100, 105, 110, 105
3 rounds+3 cals of AMRAP at moderate pace
7
0
Pauly VanderKelen
7:38
All HSW UB except for 30ft + 20ft for the 50ft HSW / Split Jerks: 2@210, 2@230, 3@250# / Snatch doubles: 95,115,135,155,165,175# / "Egsalant" from yesterday complete with 5 rounds + 5 Front Rack Lunges @ 185# / Barbell row into hip: 10 reps @ 135,155,165,175,185#.
1
0
Sylvia Christensen
6.2 miles. 11:53 WOD
150-165-175 split jerks. I literally felt all 30 of those front rack lunges on that run. Owch
11
0
Theresa Rosenquist
HomeWOD : 6 rounds
15’ AMRAP - KB Complex (SA: swings/snatches/cleans/Squats; R->L) -> 30 push-ups/75 #25 AMSU, a few TGUs, 30 GMs, & 500 SU.
4
0
Tim Houge
4 rounds RX, really focused on handstand walks
Got a full 10’ which is a PR! Jerks to 220, 7:15 torture with the crew. Come join us!
10
0