1.) Popper
14 minute AMRAP
With 40/25lb Dumbbells
20m Walking Lunge (ha RaLinda)
30 Box Step ups 24/20″
20m Dumbbell Overhead Walk
Note: Dumbbells can be set on ground in between movements but if set down during a set, you must start over at zero for that movement.
2.) 3 rounds
25 GHD Sit-ups
ME UB Muscle-ups
Note: if unable to to muscle ups do hips to rings, big kip swings I don’t care just start hanging on them…everyone.
3.) Power Snatch 60/3, 65/3, 70/3, 75/3, 80/2
4.) C&J 60/1, 65/1, 70/1, 75/2×1, 80/1
5.) Clean Pull 80/3, 85/3, 90/3, 95/2
*6.) Row Session
With a partner for 20 minutes
Row 10 cal
5 Burpees
Note: 1 partner rows 1 rests. Second person cannot get in to the rower until first person is done with Burpees. Single person complete 10 rounds with 1 min. rest
14 minute AMRAP
With 40/25lb Dumbbells
20m Walking Lunge (ha RaLinda)
30 Box Step ups 24/20″
20m Dumbbell Overhead Walk
Note: Dumbbells can be set on ground in between movements but if set down during a set, you must start over at zero for that movement.
2.) 3 rounds
25 GHD Sit-ups
ME UB Muscle-ups
Note: if unable to to muscle ups do hips to rings, big kip swings I don’t care just start hanging on them…everyone.
3.) Power Snatch 60/3, 65/3, 70/3, 75/3, 80/2
4.) C&J 60/1, 65/1, 70/1, 75/2×1, 80/1
5.) Clean Pull 80/3, 85/3, 90/3, 95/2
*6.) Row Session
With a partner for 20 minutes
Row 10 cal
5 Burpees
Note: 1 partner rows 1 rests. Second person cannot get in to the rower until first person is done with Burpees. Single person complete 10 rounds with 1 min. rest
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Alli Nowak
3 rounds @ #25
Stopped for 10 seconds in round 2 for chalk; 120 cal row/60 burpees with Mike
12
0
Alyssa DeNoble
3+6 lunges. That was awful
Rowing with Shimmy. Power snatch work up to 100
16
0
Anna Schumacher
4 rounds + 20 m lunge
10 rounds of the rowing stuff with Derek for 17 min. Did DT before - 6:44
14
0
Barbi Gossen
3 rounds 10' lunges, RX 205 cals. rowed with Michelle j.
50 GHD's This sucked way more than I thought. My everything is tired!
19
0
Grant Soletski
2 + 10 step ups didn't put dbs down during movements
Snatch done, GHD MU done, 7 min Burpee MU done
9
0
Jennie Campshure
2 rounds + 12 step ups 20#.
120 calories row / Burpees w/my husband.. Time cap @ 14 minutes
9
0
Nicole Lindquist
5 rounds- #15lbs
Rowed with Erik- together finished 12 rounds of rowing.
18
0
Pauly VanderKelen
3 rounds + 20m walking lunges (45#)
155 calories in 14 minutes rowing with Laura / GHDs & MUs complete: 4,5,5 / 3 position clean + 1 jerk up to 205# (three sets)
0
0
Sam Scherwinski
2 rounds RX
Biggest mistake of my life choosing RX. Not meant for short people. Partner row, 7 rounds.
8
0
Theresa Rosenquist
3+3 lunges (scl'd)
#20/16"... 210 Cals/100 Burpees w/ Grace. Lots of Banded MOBility post. Tomorrow I rest!!
16
0
Ty Krueger
3 rounds
40# all gone so I did the first two rounds @ 45# (bad choice) and the finial round at 35#. 12 min of the partner row/burpee with Nate
20
0