1.) 8 minute AMRAP
10 3 second pause on top Push-ups
10m Plank walk
10 Knees to feet 2 air squats
then
15 minutes to complete 5 rounds 2 Split Jerks 2 Front Squats get heavy
then
5 rounds, add load each round
Run 200m
5 Cleans
5 Push Jerk
5 Back Squat
5 Chest to Bar Pull-ups
2.) 7 minutes alternating every 30 seconds Hollow Rock/Superman
*3.) 3 Rounds
ME Strict HSPU->ME Kip HSPU
10 Rings to hips
ME Strict Pull-ups
2 MU’s->10 Ring Dips
*4.) 10 x 12 cal row, rest 30 sec.
*5.) 50 Wallballs 20/14 for time
10 3 second pause on top Push-ups
10m Plank walk
10 Knees to feet 2 air squats
then
15 minutes to complete 5 rounds 2 Split Jerks 2 Front Squats get heavy
then
5 rounds, add load each round
Run 200m
5 Cleans
5 Push Jerk
5 Back Squat
5 Chest to Bar Pull-ups
2.) 7 minutes alternating every 30 seconds Hollow Rock/Superman
*3.) 3 Rounds
ME Strict HSPU->ME Kip HSPU
10 Rings to hips
ME Strict Pull-ups
2 MU’s->10 Ring Dips
*4.) 10 x 12 cal row, rest 30 sec.
*5.) 50 Wallballs 20/14 for time
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Almost threw out my shoulder during knees to feet #helmet
4
0
Tina Schmidt, Scott Adler, Michelle Johnson and Pauly VanderKelen
Amy Zynda
18:38 35-75#, banded C2B
2 rnds + 3 pushups for AMRAP, 65-85# SJ/FS, hollow holds/supermans
13
0
Grant Soletski
??,185,155 fail on 4th PJ @ 185
12
2
Nice job G. You were damn close on that last one.
Nice job G. You were damn close on that last one.
Jason Nobles
GBB work
Power snatch n OHS to 165Power clean n jerk to 185Front squats to 245Bulgarian split squats
8
0
Jordan Heider
done. #55 - 95# complex
did better with squats today. also felt solid doing Jerk and FS. Worked up to 95#.
10
0
Krystal Lowney
CF Max Effort
5 rds--10 c2b (I did PU), 10 burpees, 10 FS. Then we had Bloody Marys.
13
4
Michelle Johnson
18?? Up to 105# (only 1 PJ per rd, sub RR for C2B
Up to 160#x2 FS (no SJ)
13
0
Pauly VanderKelen
Complex: 135,155,185,195,205#
SJ/FS: 135,185,205,225,245,255,265# / Gymnastics EC complete / 50 UB WB in 1:41
1
0
Sylvia Christensen
2 rds + 5 PU // up to 135# jerk/FS (5lb front squat PR) // up to 95# complex
6
0
Tina Schmidt
3 rds + 3 push-ups; up to 155# jerk/FS; 85#-135# complex
Most EC done. Still have to row....
14
0
Ty Krueger
295# Jerk tripple
225# complex (missed the 5th push jerk at 245#); Row intervals done (all around above 2400 Cal/hr and 50 Wallballs in 1:41
1
0
Yvonne Otero
Confidence class - 5 rds
12:00 amrap, 10 DUs/20 sit ups. Strung together my most every other DUs yet! Got 7.
13
0