1.) Back Squat 5 x 5 @ 85%
2.) 8 min amrap
5 Hang Cleans 155/105lb
25 Double Unders
REST 3 min
4 min ME Wallballs
3.) 7 min Hollow Rock & Superman, alternating every 30 sec. Holds if unable to rock
4.) Snatch 5 x 3 @ Hang position from blocks
5.) 3 rounds, rest no longer than 90 sec. in between sets
ME Deficit Strict Handstand Push-ups -> ME Kipping Deficit Handstand Push-ups
ME Strict Muscle-ups
5 Bar Muscle-ups
6.) Row 30 minutes
2.) 8 min amrap
5 Hang Cleans 155/105lb
25 Double Unders
REST 3 min
4 min ME Wallballs
3.) 7 min Hollow Rock & Superman, alternating every 30 sec. Holds if unable to rock
4.) Snatch 5 x 3 @ Hang position from blocks
5.) 3 rounds, rest no longer than 90 sec. in between sets
ME Deficit Strict Handstand Push-ups -> ME Kipping Deficit Handstand Push-ups
ME Strict Muscle-ups
5 Bar Muscle-ups
6.) Row 30 minutes
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7 rds Rx / 72 wb
BS 2 @ 195#, 3 @ 185#
16
0
Steve Kaster, Anna Schumacher, Krystal Lowney, Scott Adler, Eric Hansen, Matthew Luepke, Mary Stueber, Eric Johnson, Ryan Froelich, Jake Plennes, Michelle Johnson, Kimberly Nault, RaLinda Lamberies, Betsy Soletski, Pauly VanderKelen and Theresa Rosenquist
Anna Schumacher
7 + 3 cleans/ 77 wall balls
235# squats - most difficult sets of squats EVER And extra credit for the first time in a long time :)
20
0
Che Ater
3rds + 3hc Rx damn DUs, get a good string and then onesies. 44 WBs
1x5@175, 3x5@165, 1x2@165. Failed on the 3rd rep. Havent bs in a while. Woof.
18
0
Justin Peterson
8 Rounds (started 30 sec in because Grant sucks)/ 81 wall balls
340# Squats
25
1
Heavy squats man
Krystal Lowney
4 or 5 rds?
95# HC. DU cap. 60 something WBs. 14#. Apparently my counting skills are not very good at 5:15am
18
3
What! I missed you at 5:15?!? Bummer!
I know Mary! Had to chaperone my sons fieldtrip, I was bummed I missed you too:( I might be back Friday morning this week.
That would be awesome! Hope the field trip was fun!
Pauly VanderKelen
7 Rds / 85 WB
2x5 @ 325# / 1x4 @ 325# / 1x5 @ 315# / 1x3 @ 315# / Worked up to 185# hang snatches from blocks / 5 Rds of ME kipping deficit HSPU
2
0
Steve Kaster
4 rds (wrote 5 on the board, but pretty sure it was 4) @ 135# and DU time cap / 44 WB
275 # back sq
17
0
Sylvia Christensen
3 rounds + 2 HCL rx. 58 WB
5x5 back squat @ 130#, 5x3 hang snatch from blocks up to 120#
3
0
Theresa Rosenquist
Rehab & sick day
BS: hammy rehab, WOD: all scld & just went through the motions (#85, 5R+5, #65 PP/PJ (v. WB): 63
0
0