Skill/Strength:
7 Rounds
:30 on :30 off
Max Effort Line Facing Burpees
Metcon:
3 rounds for time of
5 Ring Muscle ups
20 Overhead Squats 115/75lbs
30 GHD Sit ups
Accessory Work:
Parallette Handstand Push-up Negatives 4×5
Mobility:
1 min Seal stretch
2 min Delt smash each side
2 min glute smash each side
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Cody Stelmach
Day 11: #alevenot4me #MLJT #nosocialmedia
1.5 Front Squats: 4x8 up to 130 // conditioning piece: 3-4 min AMRAP: 100 DU + 30 cal bike + max TTB then Rest 3 min (76 total) // hollow holds, Superman’s, Nordic hamstring curls
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james macco
14:57* Hips to rings. Other 2 movements, Rx. OHS felt magical. Also, I transferred my leg pain to Ian. Thank you Ian, you're a true friend.
71 burpees. ///// Did a little bit of ab work post wod..........cuz 90 GHD's wasn't enough?
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0
Jenna Decker
14:40
78 burpees. Should’ve been 34 GHDs for Giannis’s birthday. Bucks in Six.
6
0
Jenny Renon
🫥
Unsurprisingly I didn’t make the time cap but the OH squats didn’t kill me. A win is a win🤷🏼♀️
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Jordan Teague
13:40, sc
Bird perch, 35# OHS, tried GHDs abs said no, 14#AMSUs
51 burpees!!!! (9 more reps than the last time!)
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1
Awesome 👏
Justin Peterson
10:24. 83 burpees.
10, 11, 11, 11, 12, 13, 15.
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1
Hey! You didn't get double my score!
Kevin Hansen
Worked out
2 position snatch to 175# / OHS & snatch balance to 160# / 3x 1 and 1/4 front squat to 275# /
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Krystal Lowney
12:18 at home 65#
Did 10 machine thing pull-downs in place of MU. 56 burpees🤷🏼♀️
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Maria Onaindia
10:35
PUs (grip was definitely fingertip heavy because of the 120 PUs yesterday) and push-ups-rest of it as written;
79 line facing burpees
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1
Zone 2uesdays
Mike Taylor
Body by Kori: 3rds + 18 ghds
20min amrap:
20 alt db snatch 65lbs—20 ghds—5 strict pull-ups—5 wall walks
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Pauly VanderKelen
HBBS: 5@135#, 4@225#, 3@275#, 2@315#, singles @ 350#, 370#, 390#, and 410# PR!!!
Then 11x1 @ 375# every 2:00.
1:00 Barbell Walk-out @ 500# / Bar Hang for 1:10 / 5x10 Ab Roll-outs wearing a 52.5# weight vest and kneeling on (2) 55s, (1) 45, and an AbMat alternating with Wrist Curls with 25# dumbbells / 5x10 Calf Raise @ 185# alternating with 5x10 Shoulder Raise with 25# dumbbells.
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Theresa Rosenquist
12:32 (not Rx!)
Sub’d: 5 S-PU (BA), #75 BS, & good ‘ol GHSU. Mega MOB post. Sub’d DU for burpees (shldr!): ~20-30 DU/set, NOT UB. 🙄
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Tim S.
rest day
"I will not let age change me, instead I will change the way I age." someone on the internet
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1
I like that quote! #Tim4president