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Tuesday, November 10, 2020

Curricular

Be comfortable with being uncomfortable.
Have a great Tuesday!

1.) 10 minute EMOM
Odd: 5 Strict Press @ 70%
Even: 3 Tripod to Free Standing Handstand Push-up
Note: use the wall for Tri pods to handstands
2.) Curricular
30 minute AMRAP
3 Strict Muscle Ups
50’ Walking Lunge
3 Muscle Ups
50’ Walking Lunge
9 Strict Pull-ups
50 Air Squat
9 Pull-ups
50 Air Squat
27 Straight Leg AbMat Sit-ups
50’ Broad Jump
27 GHD Sit-ups
50’ Broad Jump
Note: Broad jumps are meant to be long attempts and not bunny hop distance
3.) 3 rounds
10 Barbell Good Mornings
10 (5r/5l) Dumbbell Bent Over Row
15 Reverse Hyper
Session 2:
– 5 rounds of
2 minute AMRAP with 1:30 rest
7 Deficit Handstand Push-ups 2x45lb/45lb bumper plates
11 Burpees Box Over 24/20”
– 5 minute Sandbag Carry 150/100
Note: accumulate a total of 5 minutes in as few sets as possible, bearhug style

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Alex Ebert
2 + 25’ Lunges BMU with green band
75# strict press. Hand stands are improving
7
0
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Breanna Eger
2+0 lotsa mods
175# DL
8
0
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Cody Stelmach
2+ 2 SRMU rx
Took 6.9 min to do the last set of SRMU // 115 SP
9
2
Ian Wilson
Thanks Cody, you are a great athlete with great hair!
Jim Koehler
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Grace Adler
2+11GHD (finished third round after cap)
Lots of scaling. 70# strict press.
8
1
💥💣💥
Theresa Rosenquist
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Ian Wilson
Some good skill work. Worked on a lot, so a good day.
140 Strict Press (came back for session 2)
11
1
Cody Stelmach
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james macco
2 + 16 of second set of AS. All MUP's banded.
SP @ 100#. All HSPU attempts in open space, no wall. Lots of fails but good practice time. :)
9
0
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Jim Koehler
11,000 m row. not quite 1 rd with mods
140# sp. 5/5/5/5/3
5
1
Hey Jim, good to see ya today! Glad you were feeling stronger!
Cody Stelmach
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Justin Peterson
3+3 Strict Muscle Ups+10ft Lunge
135lb Strict Presses
5
0
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Kenzie Christy
2 rds 750m row 30 burpee over rower 9:57rx
14 EMOM even: 1p snatch + 2 h p snatch 70-100# odd: ME c2b in :15s - 6-7 each rd 10emom strict press @65 and 3 strict hspu posterior chain piece sandbag carry - that shit hurted 10 min bike erg to flush legs
11
0
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Kevin Hansen
1R + 27 sit-up (All strict everything)
115 Strict Press / Bench Press / Banded DL’s
11
0
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Liz LeCaptain
2 + 3 mod SRMU
75# SP
10
0
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Michael Green
2+1 rmu into the second set of mu’s
Sp 145#
9
0
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Mike Cegelski
2 rounds
24:30 False Grip Ring Pull-up/Ring Dips 105# Strict Press
11
0
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Sean Manion
2.5 rounds scaled MU
105# Strict Press 5x5
2
0
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Sylvia
1+ broad jumps before GHDS
85# SP.. but for some reason I thought it was 4 reps instead of 5
7
0
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Theresa Rosenquist
2R + 2nd 3 MU** + 25ft WL**
Mods! - MU=3 low RR + 3 Push-ups/pull-ups=Banded!/BrdJmp=🐰hops. Good to be back (ouch!)
0
0
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Tom Fameree
2 + 29/50 air squats on 2nd set
Yesterday’s FS/Dip Drive @ 205#
11
1
Ian Wilson
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