1.) 7 x 5 Back Squat @ 75% 10lb
2.) 5 x 500m Row, rest 2 minutes
3.) 50 GHD Sit-ups
*4.) 3 rounds of complex
1 Power Clean
10m Front Rack Lunge
1 Power Snatch
10m OH Lunge
10 OH Squat
*5.) 3 Rounds
ME Strict Muscle Up->ME Kip Muscle-up (max 10)
ME Strict C2B Pull-ups
ME Strict HSPU->ME Kip HSPU
10 Weighted GH Raises
2.) 5 x 500m Row, rest 2 minutes
3.) 50 GHD Sit-ups
*4.) 3 rounds of complex
1 Power Clean
10m Front Rack Lunge
1 Power Snatch
10m OH Lunge
10 OH Squat
*5.) 3 Rounds
ME Strict Muscle Up->ME Kip Muscle-up (max 10)
ME Strict C2B Pull-ups
ME Strict HSPU->ME Kip HSPU
10 Weighted GH Raises
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2:06-2:02, 185# bs
50 ghds, 65# complex
22
0
Erin Buntin, Jamie Kemen, Ted Kemen, Sal Bertuglia, Ryan Froelich, Steve Kaster, Mark Davis, Todd Rocheleau, Eric Johnson, Anne Hoffman, Mary Stueber, Amy Zynda, Yvonne Otero, Andy Glawe, Grace Adler, Michelle Johnson, Cole Cravillion, Lindsey Koehler, Anna Schumacher, Sylvia Christensen, Pauly VanderKelen and Theresa Rosenquist
Alyssa DeNoble
2:12-2:04/160#bs
Up to 65#complex
16
4
I got ur sfh there late today, so sorry, but it's there now
It's all good!
It's all good!
I got ur sfh there late today, so sorry, but it's there now
Eric Johnson
1:42:0 average
22
4
Erin Buntin
1:55-1:59; 175# BS
Complex to 65#; 50 GHD
20
2
Grace Adler
2:02-2:06, 145# BS (sore knees), 50 sit-ups.
Sam- 1:59-2:06, 145# BS, 50 GHD. Jackson-1:54-1:56, 145# BS, 50 GHD.
11
0
Pauly VanderKelen
1:41.4 / 1:38.6 / 1:36.6 / 1:33.9 / 1:30.1
295# HBBS / 50 sit-ups on the new ROGUE GHDs what WHAT! / complex @ 95, 115, 135# (1 failed power snatch @ 135# :/) / Gymnastics EC complete
3
0
Ted Kemen
1:50, 1:47, 1:47, 1:47, 1:46
185# BS/ thanks for keeping me on my toes Scott!
25
2
Yvonne Otero
rowed 4 rounds, didnt pay attention to times... whoops. the breaks were all 2:00 :)
110# BS
19
0