1.) Backsquat 6 x 6 @ 70% 5lb, every 2 minutes
As little pause as possible if any at all.
2.) Row 500m
30 Toes to Bar
Row 500m
30 Three second on top Push-ups
Row 500m
30 Burpee Box Jumps 24/20
*3.) EMOM for 15 minutes Snatch (70%) at hang from blocks (directly above knee)
*4.) EMOM for 15 minutes Clean & Jerk (70%) at hang from blocks (directly above knee)
*5.) 200m or 15 minutes Handstand Walk Practice
*6.) EMOM for 8 minutes 10 KBS 2/1.5 pood / 10 Burpees
When minute is up start over with KBS. Record total completed rounds
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#time
165# bs with Shawn
10
0
Andy Glawe, Matthew Luepke, Ryan Froelich, Lindsey Koehler, Anna Schumacher, Grace Adler, Ted Kemen, Theresa Rosenquist, Michelle Johnson and Mary Stueber
Anna Schumacher
15:24
200# squats, 110# snatches, 135# c&js, 6 rounds for the 8 min emom
15
4
That EMOM was awful, wasn't it?
Omg the worst.... I barely had 5 seconds left. Took round 7 off so I didn't toss my cookies lol
Soooo awful. I hate burpees and kbs. And I got 9 burpees on one of the rounds :(
Ooh dammit! Lol :)
Kimberly Nault
(? Total time) row 500: 1:59/2:01/1:55
75# strict press 6x6Blue band strict pull-ups vs bbj
4
0
Lindsey Koehler
12:40 Rx at RDCF while Yana had gymnastics
50 WB shots (14#) 25 DL (165#) 50 WB 5 burpees EMOM
5
0
Matthew Luepke
1:58, 2:00, 1:56/ 18:17
185# BS glad to be back with my 5:15 am crew!
13
1
Glad to have you back!
Pauly VanderKelen
Dug a trench on my churchs property for a water drainage system.
For time.
1
0
Theresa Rosenquist
BS:#150 WOD: 16:12 (16 BBJ)
Sn EMOM @#70-75, Cl&Jk EMOM: #85, 8 AMRAP: 10/8,10/3,10/4,10/3,10/3,10/3,10/3,10/6, TOAST!
8
0
Tina Schmidt
11:48 I call this the I-substituted-almost-everything-WOD
(Run-GHD-Run-HSPU-Run-BBJ). HBBS @ 165# and some extra credit
17
0