1.) Establish heavy single Back Squat 5-3-3-1-1
Note: Keep rest under 3 minutes
2.) Bait & Switch
13 minute AMRAP
50 Double Unders
3 Muscle Ups
40 GHD Sit-ups
3 Muscle Ups
30 cal Assault Bike
3 Muscle Ups
20 Chest to Bar Pull-ups
3 Muscle Ups
10 Burpees
3 Muscle Ups
*3.) Every 2 minutes complete:
1 Snatch -> 4 Overhead Squat
Note: Start @ 60% of Overhead Squat and add load each round
*4.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups
Strict Narrow Grip Pull-ups
Strict Chin-ups
*5.) 20 minute AMRAP
30 4-count Flutter Kick
1 minute Plank
30 Bicycle Crunches
1 minute Plank
30 Russian Twist
1 minute Plank
30 V-ups
1 minute Plank
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Carrie Schatzman
140#BS; made 1round pretty much everything scaled-singles, mu’s from floor, ring rows, an mat sit ups, 2nd set of singles;
6
0
Cody Stelmach
1 + 50DU + 2 MU rx
345# BS (matched my pr from when my squat depth was like “a lil’ bisch ass” -JT)
7
1
Lil bish ass bish
Father John Broussard
285# back squat PR / made it to the burpee's but ran out of time; scaled almost everything but the AB and GHD
10
0
Grant Soletski
I participated in exercise.
JT said nice things to me. So I got that going for me.
6
1
😆
james macco
265# meh
Got back to dubs. Mod on the muscle ups. ////Did SPUC for EC.
11
3
Kenzie Christy
50/40 cal row 6 rounds cindy 200DU - 11:17 rx - uh i apparently sandbagged this workout bc someone got 2 WHOLE MINUTES faster than me???? - update she cheated reps :)
FS 2x5 @ 155
BS 3x5 @ 165
3) snatches from 80-105
4) i never want to do a strict pull up or variation again
5) ✅
hsw practice
12
0
Krystal Lowney
One round plus 20 DUs
(Lots of mods) BS to 185# Failed 195# (would’ve been a 5# PR)
12
0
Liz LeCaptain
260# BS - 15# PR! 🤘🏼
20 C2B + 1 Muscle Up / Snatch&OHS EC at 90# / half of ab EC
18
0
Michael Green
415# bs (10#PR)
Moved around after 7:15 fun
15
1
Congrats Mike! Is that 100% your body weight? Lol, just kidding. Love you!
Mike Cegelski
1+ 9 GHDs
Scaled MU to burpee C2B
335# BS 10# PR
3 rounds of light snatch+ohs complex
7
0
Sara Weber
155# PR
1 + 10 GHD
Every 3rd double under // jumping pull up // parallel GHD //almost toes to bar
14
1
Nicely done!
Shannon VanPay
225# BS (5# pr) failed 230# twice
1 rnd + 1 ab mat SU, mods: burpee pull up, some c2b mostly pull ups
0
0
Theresa Rosenquist
3.7 mi - 56:02
2 mi walk/run, 50/50 steps ea. #tomorrow🤞1.7 mi w/ 5 push-ups/400m (shldr held up)
0
0