1.) 15 minute AMRAP
10 Tri-pod to Headstand
11 Back Extension
12 Wall Squat
2.) Bleat
10 rounds
4 Pistol Squats
7 Pull-ups
16’ Handstand Walk
Note: one around the world on a box or one wallwalk to scale walk
3.) 3 rounds
7 Bent Over Barbell Row, Heavy
7 Box Squat to Parallel, moderate heavy
4.) 3 x 15 Reverse Hyper
Session 2:
– 5-4-3-2-1
Snatch 135/95lb
Rope Climb
– EMOM for 7 minutes complete Snatch Complex of:
High Hang Snatch->Hang Snatch->Snatch from floor @ 60%
– 50 cal Assault Bike
15 Box Overs 24/20”
30 cal Assault Bike
15 Box Overs 24/20”
10 cal Assault Bike
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Alex Ebert
3 + ? Lots of skill work
Pistol squat work and walk walk ups. Good improvement
7
1
great improvement!
Cody Stelmach
Over 20min rx
Well we learned today I can do 69 million pistols with my left leg and nothing with my right, also need a lot of work on HSW. Took roughly 6.9 tries to hit 16 ft all 10 rounds, but hey the pull-ups went well, so that was neat. Ok bye
12
4
Justin Bruehl
Diversity+maintenance
Snatch up to a heavy 2 rep: 230lb no fails
Bench 12,12,16 reps @185lb
3 sets 20 reps crossover pecs
3 sets 15reps crossover rear dealts/traps
3 sets elevated ring rows (2sets w/45lb plate)
7
0
Justin Peterson
5:56
10
5
Kenzie Christy
1 rd ever 3 min 5rds 500/400m bike 12 STOH 95/65 9 pull ups - slowest 1:12
p clean + hang p clean @ 120-150#
snatch complex but power @ 80#
rows 85# and box squats 190#
5 rds 0:45s OH unstable march 10/10 KB side bends 53#
3 rds 10 back ext 15 rev hypers
9
0