1.) 5 x 1 Strict Press (6/1)
2.) Breathe
12 minute AMRAP
5 Clean & Jerk 155/105lb
15 Box Jump 24/20″
20 GHD Sit-ups
*3.) Row 500-400-300-200-100-200-300-400-500m Rest exactly 90 seconds between each segment
*4.) 7 minutes alternating every 30 second Hallow Rock/Superman
*5.) 50 alternating DB Snatch for time 75/55lb
2.) Breathe
12 minute AMRAP
5 Clean & Jerk 155/105lb
15 Box Jump 24/20″
20 GHD Sit-ups
*3.) Row 500-400-300-200-100-200-300-400-500m Rest exactly 90 seconds between each segment
*4.) 7 minutes alternating every 30 second Hallow Rock/Superman
*5.) 50 alternating DB Snatch for time 75/55lb
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3 rds + 15 step ups
95# strict press PR
5
0
Amanda Zeamer, Steve Kaster, Jim Koehler, Nate Hall and Scott Adler
Amanda Zeamer
2 rds plus 5 clean and jerk
Rx weight at 105 for 1.5 rounds then kept failing the jerk so dropped to 85. Strict press PR at 70 :) ...hollow rock and superman and dumbbell snatch (25# @ 2:55) extra credit done.
16
1
Way to test yourself! 😄
Angel Anderson
2 rounds plus 5cjs, 15bj, and 13 GHDs strict press at 87# (2lb PR!!!) failed 90#
0
0
Anne Holzem
4 + 15 ring rows
5 box PUs; 15 ring rows; 200 m row / SP with dumbbells - 30 @ 15s, 10@ 20s, 10@ 25s, 10@ 30s
5
0
Carli Stueck
3+5 ab mat situps.
Front squat instead of c&j 125# Step ups , strict press 95#
9
0
Hilary Krueger
2+6GHD
RX. So is there a 30 day program to put on 50 pounds to my C&j. Just wanna a gain some mass, like yesterday.
17
4
Can I join in on this program too?? 😁
I did it because Mary did!!!
I want to try this program too!
Great job on the Rx!
Jamie Kemen
3+10 GHD
85#/step-ups. 82.5# strict press. 1RM (2#+ PR). Hollow rock/Supermans.
17
0
Krystal Lowney
2rds + 15 BJs RX
SP up to 75# (PR is 80#😕)
18
3
Excellent!😄
I did RX because you did. That was rough
Glad to see I started a domino effect! Nicely done ladies!
Laura VanderKelen
4+5 ghds RX. Finished ghds after clock for 5 rounds
Strict press to 82# (2# PR) failed 85#
7
0
Mary Stueber
SP 90# 2+10 GHD Rx
20
1
You always start the domino...5:15ers are always the guinea pigs😉
Michelle Johnson
4rds 20 AS, 200m run, ME UB T2B: 63 T2B (4rd total)
SP: 5:@60#, 65#, 70# and 75#; 5 min UB plank hold! - East Side Elite Austin
20
4
63 UB T2B.......my word!
dang!
Hah no - 63 is my total for 4 rds(-;
I understood your Michelle-speak. Still nicely done! And nice plank hold too!
Pauly VanderKelen
Bench Press - Single @ 295#, Almost hit a PR @ 307# but got stuck on the ascent. 4x5 @ 250#
EMOM10 - 13 T2B, got through 6 rounds UB, then 9-4 or 8-5 / Deltoid around-the-worlds - 10 with 10# & 15# plates, 2x6 with 20#
0
0
Reagan May
3+3 RX
Wrist is feeling a lot better. Lost all my time on the GHD. Strict Press ^82#. Hollow/superman EC.
7
0
Ryan Froelich
3+1 CJ (last 4@135/tweaked shoulder)
^57 DB SP (thanks for the 1# beanbag bracelets, T!)
18
0
Sam Scherwinski
3 + 15 Box Jumps RX
SP: failed 155#, made 145#; 7 min Hallow/super man; 23:02 Rowing
12
0
Shannon Korger
4 + 5SU - 105#, Step-Ups, Medball SU
^115# strict press, tried 4 times for 117, but couldn't get it.
0
0
Theresa Rosenquist
3R + 4 BJ (@#95, otherwise rx'd)
#Happycamper! SP: #77 (#HC!) 7×{30"HR/30"SM), a 'lil gymnastics w/ Tom.
14
0
Todd Rocheleau
Mod WOD...5 rd + 4 BJ, 185 lb DL for C&J
155 SP, failed at 160...still not where I was before surgery but getting there
12
0
Ty Krueger
5 + 2 GHD Sit-ups
Stopped at 215# for press (shoulder a bit angry); Back Squat dbl PR @ 425lbs; exc rowing done in 21:25 (kept 500m avg under 1:37 the whole way)
21
0