1.) Lucky Ticket
45 minute AMRAP
Adding 1 rep each movement each successful round, including Assault Bike and Row cals
1 Deadlift 95/65lb
10/7 cal Assault Bike
1 Snatch 95/65lb
10/7 cal Row
1 Split Jerk
10 Box Overs 24/20” (hands and toes)
*2.) 21-15-9
Ring Dips
Toes to Bar
*3.) 12 minute AMRAP
5 Back Extension
5 Reverse Hyper
5 Heavy Single Arm Bent Over DB Row r/l
*4.) RomWOD
Note: if you have time please use this service it’s really good for you
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Cody Stelmach
12DL+ 1 cal bike rx?
Increased everything by 1 rep each round other than BO because Coach said not to for 11:30 class 🤷🏼♂️
8
4
I want your coach then. :(
It’s the classic I’ll ask one parent and if not the answer I’m looking for I’ll ask the other parent.
I listen to what the coach tells me to do!
which one?
Grace Adler
8+10/15 cal row
Power snatched and thought box overs stayed at 10. Finished the 9th round after cap.
8
0
Grant Soletski
8 rounds with empty barbell
Got some good stuff out of today.
10
3
James Lyerly
Finished my 8th round of Snatches
Probably lost 3 pounds of water. Focused on Snatch technique and managing my effort to stay in it for the entire time. Good workout.
5
0
Justin Peterson
11 DL + 4 Cals. Squat Snatches and added a rep to each movement each round as prescribed.
Pretty much the entire 11:30 class did something different 🤣
11
0
Kevin Hansen
10 rounds
(did 16 cal on AB too but forgot the deadlifts in the last round 🤷♂️)
3
0
Liz LeCaptain
Active Recovery Day
50 Air squats, 400m row, 30 sit ups, 20 push ups, 10 burpees / foam roll / 50 T2B = 2:56 / Stretch with a band
12
0
Pauly VanderKelen
Snatch: 95,115,135,155,175,185,195,200,205,missed 210# 3 times
C&J: 135,165,185,205,225,245,260# / Strict Ring MUs started sitting on the floor: 1,1,2,2,2,2 for 10 total / EMOM10: 8 Strict Ring Dips for 80 total (6 rounds UB, then 5-3, 4-2-2, or 4x2) / 4x10 Kneeling Ab Roll-outs with the loaded barbell.
0
0