1.) Front Squat 5 x 5 @ 75%, every 90 sec.
2.) WOD
9 min. AMRAP
100 Double Unders
10 Clean & Jerks 185/120lb
10 Muscle ups
3.) 7 min Hollow Rock & Superman, alternating every 30 sec. Holds if unable to rock.
4.) Snatch 5 x 3 @ High Hang position from blocks
5.) 3 x ME Handstand Push-up
6.) Tabata Burpee Bar Muscle-ups, 8 rounds.
7.) Row 1K for time
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Xperience WOD
20 min bike; 2 mile run; 7 min hollow hold/superman
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Amy Van Stippen, Lindsey Koehler and Michelle Johnson
#postpillagewod
Brooke Allen
14:10
Box mod MUs, 115#CJ should have did 120#Math is hard! 125# Hbbs
15
1
Math is the worst.
Che Ater
8:30 capped DUs (50/100 and 70/100) and mod MUs PCJ @ 95#
5x5 high hang power snatches @ 70#
4
0
Jamie Kemen
16:29, 85#
140BS 5x5. Didnt cap my DUs & mod MU with Ring dips and false grip body rows.
15
0
Lindsey Koehler
135# BS / 8:54
95# C&J, burpee pull-ups for MUs, 75/100 and 80/100 DU at caps. Finished the last set. New DU PR of 30.
3
0
Lyndsey Ryan
10 mins?? Forgot to look at the clock :(
115# HBBS/ 75# CJ/ 150 singles instead of DUs/ 10 ring pull ups and 10 ring push ups with band instead of MUs.
10
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Mark Davis
12:09 cap dus 85# cjs
125 HBBS
15
1
Time twins. Guessing you got more DU in than I
Michelle Johnson
8:42 w/DU caps, mod MU 95#C&J
Finished DUs after, at 12 something. 135# 5x5 HBBS
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