1.) Firepit
50 cal Row
1 Snatch 155/105lb
40 GHD Sit-ups
1 Snatch 155/105lb
30 Wall Balls 20/14lb
1 Snatch 155/105lb
20 Box Jump 30/24″
1 Snatch 155/105lb
10 Handstand Push-ups
1 Snatch 155/105lb
then back up the ladder starting with 10 handstand Push-ups and finishing with 50 cal row
*2.) 7 minutes up the ladder
1 Chest to Bar Pull-up->1 Toes to Bar->1 Bar Muscle up
2 Chest to Bar Pull-up->2 Toes to Bar->2 Bar Muscle up
3 Chest to Bar Pull-up->3 Toes to Bar->3 Bar Muscle up
note: goal is to not let go of the bar until the last bar mu is complete
*3.) 100 Hollow Rocks. Every time you pause complete 10 Push-ups
*4.) Row 2000m for time
50 cal Row
1 Snatch 155/105lb
40 GHD Sit-ups
1 Snatch 155/105lb
30 Wall Balls 20/14lb
1 Snatch 155/105lb
20 Box Jump 30/24″
1 Snatch 155/105lb
10 Handstand Push-ups
1 Snatch 155/105lb
then back up the ladder starting with 10 handstand Push-ups and finishing with 50 cal row
*2.) 7 minutes up the ladder
1 Chest to Bar Pull-up->1 Toes to Bar->1 Bar Muscle up
2 Chest to Bar Pull-up->2 Toes to Bar->2 Bar Muscle up
3 Chest to Bar Pull-up->3 Toes to Bar->3 Bar Muscle up
note: goal is to not let go of the bar until the last bar mu is complete
*3.) 100 Hollow Rocks. Every time you pause complete 10 Push-ups
*4.) Row 2000m for time
You must login above to log your score
Amanda Zeamer
Second set of wb complete at time cap
Hspu off box, 14lb wall ball (tried to use a 10-didnt work so well), 55# snatch, rx box jumps.
12
0
Amy Zynda
25:11
55#/20" light and low on my transition day. Also 9 holes of golf with the hubs.
13
1
Baller!
Angel Anderson
2nd set of WB and snatch after done at time cap RX, except snatch at 65 (and then 70 once coach Grant added weight) 40 GHDs after time cap
13
0
Carli Stueck
Stopped at 11 cals, finished at 27:53
Snatch 75#, ab mat situps, step ups and 14# wall ball
10
0
Chris Ness
26 cals at cap finished. Protested the 30 inch box jumps. Did them anyway and now I have an exposed shin bone
4
0
Jamie Kemen
31 cal at time-cap
Mods for sore shoulder. Front squats 115#, #14 WB, push-ups for HSPU. Half step-ups, half 24" BJ
13
0
Laura VanderKelen
27:32 finished, 13 Cals at cap
75# snatch, 1 abmat, rx wb/ghd/box jumps
3
0
Paul Mantz
5 cals at cap, then finished around 28. Mostly muscle snatches then overhead squats at 125. I
14
0
Pauly VanderKelen
Each leg 3x10 pistols down to a 20" box / 2x10 down to a 16" box
Each leg 5x12 Bulgarian split squat / EMOM10 - 10 box jumps 24" / 3x100 DUs
1
0
Rebecca Smith
22:35
40ab mat SU, 30-DB thrusters (10#), 20-18" box step up, and big ol 35# snatches!
17
0
Theresa Rosenquist
TC'd at final snatch (finished)
29:01, #75 Snatch/#12WB/20" BJ!/1AM+10# plate. EC: gymnastics w/Tom #patienceofsaints
13
0
Tina Schmidt
21:20
Love long chippers! We need to do more!
16
5