1.) Squirm
5 Rounds with 2/1.5 pood Kettlebells
50m Farmer Carry
12 Burpee Deadlift
Note: Start burpee deadlift with KB’s in hands standing up. If there are not enough KB’s use Dumbbells 75lb/55lb
2.) 3 rounds
20 Hip Extensions
10 Push Press, 135/95lb
*3.) 7 minute AMRAP
50 Toes to Bar
ME Muscle Ups
*4.) 10-8-6-4-2-1 Front Squat
Note: add load each round
*5.) Row Session
10 X ME cal Row in 20 seconds, rest 40 seconds
6.) 7 minute alternating every 30 seconds Hollow Rock/Superman
5 Rounds with 2/1.5 pood Kettlebells
50m Farmer Carry
12 Burpee Deadlift
Note: Start burpee deadlift with KB’s in hands standing up. If there are not enough KB’s use Dumbbells 75lb/55lb
2.) 3 rounds
20 Hip Extensions
10 Push Press, 135/95lb
*3.) 7 minute AMRAP
50 Toes to Bar
ME Muscle Ups
*4.) 10-8-6-4-2-1 Front Squat
Note: add load each round
*5.) Row Session
10 X ME cal Row in 20 seconds, rest 40 seconds
6.) 7 minute alternating every 30 seconds Hollow Rock/Superman
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Alyssa DeNoble
14:??
Thought 60#db would work since there were none left. Not good. Used some lighter kb for farmer carry last few rounds
17
0
Amanda Zeamer
10:48 rx!!!!
Up to 115 front squat. Also a new pr :) -thanks Justin for making me do rx!
19
0
Anna Schumacher
I don't even know my time - used 55# dbs and didn't have fun
Front squats up to 225# - rowing complete, mostly 7 Cals - push presses and hip extensions complete - hollow rocks and supermans complete
10
1
That is a whole lotta stuff today!!
Grant Soletski
8:30
Push press/hip ext done
7
2
Pauly VanderKelen
7:41
Hip extensions with 30# slam ball & 135# PP complete / 7min. AMRAP: 50 T2B completed in 3min, 12 MU in the remaining 4min / HBBS: 15@135#, 12@225#, 10@275#, 6@295#, 3x3@315# / HR & SM complete
0
0
RaLinda Lamberies
<12:34 @ 40# db
So glad it was over, I forgot to look at the clock :). 75# PP and he, hr/sm
19
0
Sylvia Christensen
8:35 Rx
I'm really starting to wonder if I skipped a round... Ec stuff done
12
0
Theresa Rosenquist
13:??
#55 DBs = BAD idea π± GH-HE/#30 KB-PP, HR/SM, FS: 65/85/95/105/120/135
18
0
Todd Rocheleau
8:20
Some EC Some MU work
18
2
Zach Nasto
10x500m row
1 min rest w/ 10 push ups in between, 8x10 bench/pull ups
3
1
Sounds terrible!