1.) Out of bounds
12 minute AMRAP
7 Burpee Box Jumps 30/24
5 Strict Muscle Ups
Note: I will count perfect kips as strict. Meaning that the toes pointed, feet together throughout entire movement.
1 Clean & Jerk 225/155lb
*2.) 3 rounds
20m Overhead Walk 155/105lb
20m Handstand Walk
3.) 7 minutes alternating every 30 sec. Hollow Rock/Superman
*4.) Power Jerk 60/3, 65/3, 70/3×2, 75/3
*5.) Squat 75/5, 85/5, 95/4, 100/3×2
*6.) Row Session
60 minutes of something. Use your kids to run around with, go to the ice rink, roller rink, indoor soccer field, bowling. Whatever gets you active, do it for 60 minutes
12 minute AMRAP
7 Burpee Box Jumps 30/24
5 Strict Muscle Ups
Note: I will count perfect kips as strict. Meaning that the toes pointed, feet together throughout entire movement.
1 Clean & Jerk 225/155lb
*2.) 3 rounds
20m Overhead Walk 155/105lb
20m Handstand Walk
3.) 7 minutes alternating every 30 sec. Hollow Rock/Superman
*4.) Power Jerk 60/3, 65/3, 70/3×2, 75/3
*5.) Squat 75/5, 85/5, 95/4, 100/3×2
*6.) Row Session
60 minutes of something. Use your kids to run around with, go to the ice rink, roller rink, indoor soccer field, bowling. Whatever gets you active, do it for 60 minutes
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Amy Zynda
3. 100# MU progressions.
Justin: Add 2.5s and make it an even hundo. It's cooler.
11
0
Grant Soletski
2 + 4mus 205. C&j and 1 more mu right after to even up the round:) mu were toes pointed kip
did oh walk and 1 min hs holds with hil and John. Wasn't going to work out today but I stink at MU's and jerks so I did. MU's are close to getting good jerks still work in progress. You all should make sure you do your HS holds when they're in the extra credit as they will make you a whole bunch better
12
3
Ps you did 20 second holds. :P
Minute total smartass
We did 5 rounds instead of 3. Bonus points
Hilary Krueger
Rest day but...
OH walks 95/4 rounds 105 last round. Hand stand holds w/grant and John. Brought maya (dog) in for first time.
12
0