1.) 1 Clean 1 Front Squat 1 Jerk EMOM for 10 minutes, add load each round as appropriate
2.) 3 rounds
25 Back Squat 165/115lb
25 Toes to Rings
50 Double Unders
15 minute cap
3.) 7 rounds with 15 second transition time
30 second Plank Hold
30 second Superman
30 second Ring lockout hold, if able use high rings
4.) Row session
10 minute warm-up
3 x 2000m Row
First 1000m at 22 s/m second 1000m 24 s/m. 4 minute rest between each 2k
10 minute cool down
5.) 12 minutes total Quad smashing either with a barbell or with partner
You must login above to log your score
2 + 25bs rx
up to 125# complex. Imma stick to BB/Derby/running. CF is hard.
14
0
Che Ater, Scott Adler, Steve Kaster, Yvonne Otero, Ted Kemen, Pam Bozec, Nate Hall, Jim Koehler, Mary Stueber, Cole Cravillion, Andy Glawe, Lindsey Koehler, Theresa Rosenquist and Krystal Lowney
Krystal Lowney
3 rds + 9 BS (80#)
Oops thought it was an amrap! 100 SU. Up to 100# complex.
3
0
Steve Kaster
2 rds + 4 GHDs
sub 100 single unders for 50 DUs. Sub 25 GHDs for toes to ring (elbow). Rx weight
7
0