1.) Snatch 5 x 3 @ Hang
2.) 10 minutes to 3 RM Thruster
rest 5 minutes
50 Thrusters @ 60% of 3RM
You can rest in front rack or overhead with the barbell. 20 calorie Row when bar is set down or rested out of position.
3.) 7 minutes Hollow Rock/Superman alternating every 30 seconds
4.) Back Squat 5 x 5 @ 75%
5.) 3 x ME Handstand Push-up, rest as needed
6.)Run 2 miles for time
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9:26 @75
120# 3rep thruster
14
0
Steve Kaster, Anna Schumacher, Jim Koehler, Ryan Froelich, Michelle Johnson, Sal Bertuglia, Brooke Allen, Cole Cravillion, Erin Buntin, Amy Zynda, Theresa Rosenquist, Yvonne Otero, Pauly VanderKelen and Sylvia Christensen
Amy Zynda
6:46 50#
1 row penalty (beats burpees). 55# snatch. EC BS @ 95#, GHDs. New 3RM thruster PR @85#!!
15
6
Good sharing the back corner. You make a fine Mark Davis replacement.
Next time you can have the corner and I'll shift over, deal?
You are right, rowing is a nice break....I just didn't want to have to pick up the dang bar again
You are right, rowing is a nice break....I just didn't want to have to pick up the dang bar again
Next time you can have the corner and I'll shift over, deal?
Good sharing the back corner. You make a fine Mark Davis replacement.
Bill Binsfeld
14ish 115 lb thrusters
3 breaks. 195 3RM
12
2
Che Ater
45# snatch, UB 35# thrusters.
18
10
Nice to see an OG #fiveonefive!
Good to have you back!
Welcome back(-;
TRAITOR
HUG IT OUT!
HUG IT OUT!
TRAITOR
Welcome back(-;
Good to have you back!
Nice to see an OG #fiveonefive!
Jim Koehler
5:18 at 95#
185# 3RM thruster. 105# SN
13
4
Justin Peterson
Install 75 of rig for time. 9hrs
20
6
You win :)
*Insert crying emoji here*
Hey, there's a video game for you in your office.
Hey, there's a video game for you in your office.
*Insert crying emoji here*
You win :)
Krystal Lowney
9:59 55#
2 penalty rows. After 28, then after 42. 3RM thruster 90# Snatch up to 60#
18
0
Laura VanderKelen
6:18, 1 row penalty, 55#
Split thrusters 25 & 25; 90# 3RM, up to 65# snatch; 120# back squats
2
0
Mary Stueber
112# max. 6:45 65#
55# snatch. 1 penalty row after first 20. Really, really didnt want to do another row so just kept going.
19
4
I thought the row was relaxing...
Wowzers! Nice job:)
Wowzers! Nice job:)
I thought the row was relaxing...
Michelle Johnson
5:35 @ 72#
1 penalty row after 27; 120# 3RM thruster; 65/70# snatch; 160# 5x5 BS
17
0
Pauly VanderKelen
7:02 @ 140#
Snatches: 115,135,165,175,175,175# / 230# 3RM thruster (5# PR!) / 21,15,14 for 50 thrusters / 5x5 HBBS @ 290# / Strict HSPU practice
1
0
Sylvia Christensen
6:10, 1 penalty 65#
up to 100# snatch. 105# 3RM thruster. 135# bs. 18:00 2mi run
17
0
Yvonne Otero
14:33, 45#
Looks like I did a lot more rowing than other people. ha! 75# x 3 thruster, 115# 5x5 BS
16
2
There were olenty more...they just didnt post. =D
There were olenty more...they just didnt post. =D