1.) Seadra
100 Double Unders
25 GHD Sit-ups
10 Muscle-ups
Run 1 mile
10 Muscle-ups
25 GHD Sit-ups
100 Double Unders
*2.) 5 rounds: 1 Power Snatch 2 Hang Snatch 3 OH Squat Add load each round, rest no more than 2 minutes
*3.) 5 rounds: 1 Power Clean 2 Hang Clean 3 Split Jerk Add load each round, rest no more than 2 minutes
*4.) 10 minute EMOM
4 Bar Facing Burpees
3 Front Squat 185/120lb
2 Bar Muscle Ups
100 Double Unders
25 GHD Sit-ups
10 Muscle-ups
Run 1 mile
10 Muscle-ups
25 GHD Sit-ups
100 Double Unders
*2.) 5 rounds: 1 Power Snatch 2 Hang Snatch 3 OH Squat Add load each round, rest no more than 2 minutes
*3.) 5 rounds: 1 Power Clean 2 Hang Clean 3 Split Jerk Add load each round, rest no more than 2 minutes
*4.) 10 minute EMOM
4 Bar Facing Burpees
3 Front Squat 185/120lb
2 Bar Muscle Ups
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17:10 modMU
Up to 80# on snatch complex
11
0
Steve Kaster, Scott Adler, Mary Stueber, Kimberly Nault, Sylvia Christensen, Alyssa DeNoble , Anna Schumacher, Charlie Spry, Erin Buntin, Pauly VanderKelen and Theresa Rosenquist
Alyssa DeNoble
29:15
4mu each half . Lots of dip fails :(. Worked up to 80# in snatch complex. Worked up to 115 c&j complex. Then dip practice...
23
0
Charlie Spry
28:00 rx. Today is 2 years at cfgb. Guess Ill keep coming.
GBB Day 4
26
4
Eric Johnson
17:31, mod MU
75 consec DU (PR)
22
4
Nice DU PR!! Must've really listened to yourself give instruction earlier!
Awesome job EJ!!!!
Awesome job EJ!!!!
Nice DU PR!! Must've really listened to yourself give instruction earlier!
Pauly VanderKelen
18:53
Snatch complex: worked up to 145# / C&J complex: worked up to 185# / Completed 6rds of BFB, FS, & BMU (not an EMOM)
4
0
Ted Kemen
22:47 Rx
25
2
Todd Rocheleau
22:11, red band MU, DU capped, mixed GHD and abmat sit ups (felt a strain in my lower abs from the GHD)
Practiced MU with Packard and Justin after class....so close I can taste them...PERSONAL GOAL to execute one by next week.
16
0
Ty Krueger
16:13rx (fell apart at the end a bit due to leg cramping)
Worked up to 215lbs on the snatch complex
24
0
Yvonne Otero
confidence class - 6 rounds
16:00 amrap, 5 dl @115, 5 bar facing burpees, 20 box step ups
19
0