1.) Every 2 minutes for 12 minutes Back Squat:
3 (sets) x 8 (reps) @ 65%
1 x 5 @ 70%
2 x 2 @ 75%
1 x 1 @80%
2.) Squeeze
9-15-21-21-15-9
Cal Row
Thruster 45/35lb
Burpees over Rower
*3.) Every 2 minutes 3 Front Squat from bottom position for 5 rounds, start as 50% adding load each round
Note: Set blocks to bottom of squat and start lift from basement, stand and then drop to blocks reset and do it 2 more times. Record all sets
*4.) 10 minute EMOM
Odd: 15 Pull-ups
Even: 10 Hand Release Push-ups
*5.) Every 2 minutes for 10 minutes
15 GHD Sit-ups
10 Toes to Bar
note: record broken rounds
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Bradley Boockmeier
Had to modify the reps due to time restraints between groups of athletes at school, but it wouldn’t have been super fast anyways 🤪
Squats felt awesome. Up to 385#
9
0
Kenzie Christy
16:59 rx - this gave me fran lung
BS @ 150 adding 10lbs to 180 at end
FS @ 100, 110, 120, 130, 150
EMOM did 8 strict pull ups & 10 HRPU
GHD one ✅ tried to go unbroken on each set
9
0
Pauly VanderKelen
15:50 UB
HBBS: 3x8@255, 1x5@275, 2x2@295, 1x1@315# / *5.) completed UB.
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Sarah Anderson
18:48 scaled 9/12/15/15/12/9 (may have been 17:48 but I can’t remember gahhhh)
Squats up to 145#
6
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Sylvia Christensen
5 mile run
155-165-175-185 BS. 10 EMOM: 15pus/3bmu (odd), 30 dubs (even). GHD/T2B
6
5
Out looking for that juicehead gorilla guido, I see!
Sylvia, what brand CBD do you use.
Hahah Justin. What
Oh is that a Jersey Shore reference?🤣
Theresa Rosenquist
TC’d at 1/15 burpees (2nd)**
**mods: #15 DBs Thr./step over rower. BS: #I 90/100/110/130. EC: #40 BOR (l&r)/GHHE/GHSU}x3
9
0