1.) EMOM for 10 minutes 5 Stict Handstand Push-ups/5 Strict Chest to Bar Pull-ups
2.) Switch
3 rounds
10 Dumbbell Thruster, right arm 45/30lb
25 Double Unders
10 Dumbbell Overhead Squat, right arm 45/30lb
rest 30 seconds
10 Dumbbell Thruster, left arm 45/30lb
25 Double Unders
10 Dumbbell Overhead Squat, left arm 45/30lb
rest 30 seconds
*3.) 5 rounds
10 Reverse Hypers
7 GH Raise
20 Push-ups
*4.) 5 x 5 Back Squat
Note: Add load first 3 rounds. (ex. 185-225-275-275-275) rest no more than 2 minutes between sets
2.) Switch
3 rounds
10 Dumbbell Thruster, right arm 45/30lb
25 Double Unders
10 Dumbbell Overhead Squat, right arm 45/30lb
rest 30 seconds
10 Dumbbell Thruster, left arm 45/30lb
25 Double Unders
10 Dumbbell Overhead Squat, left arm 45/30lb
rest 30 seconds
*3.) 5 rounds
10 Reverse Hypers
7 GH Raise
20 Push-ups
*4.) 5 x 5 Back Squat
Note: Add load first 3 rounds. (ex. 185-225-275-275-275) rest no more than 2 minutes between sets
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Alli Nowak
16:06 #25
At home - OHS were brutal. 3's for EMOM strict HSPU/red band strict pull-ups
13
0
Amanda Zeamer
11:09
20# for thruster, 12# for ohs (those were awkward), hspu off box(someday I'll man up to the wall) and green/blue bands for strict c2b, bs 5x5 at 95,100,105,110,115 (right knee cranky) and strict pull up work
7
0
Amy Zynda
13 something
20/10. Pretty sure I did an extra set in the right side. Oops. 5x5 squat at home 95/105/115x3
13
0
Angel Anderson
15:32 (or 16:32, can't remember now)
15# for both thrusters and OHS, penguin taps. I liked that WOD!!! HSPU with two abmats 5 for first two rounds, then a mix of 4/3/2, C2B jumping from box, 5s. Reverse hyper work
7
0
Anne Hoffman
14:11 20# Thrusters; no wt for OHSs
holy mobility! Got all my DUs. 1 abmat HSPU 7x5/3/3/2 and jumping C2B
7
0
Anne Holzem
14:11 25#
Penguins for DUs; box for both hspu and c2b; hypers - 10 empty, a few with 25# before I thought I broke it 😬
5
0
Derek LaBonte
chiropractor today... I need to be fixed!
Well, turns out I went a modified.
13
0
Jamie Kemen
12:20ish
20/8. Subtracted a minute bc of busted rope during first set of DU. 5x5 BS. 115,135,145,145,145.
14
0
Jenna Hanson
9:50ish
15# for thrusters, 10# for OHS... Easing back into fitness but should have gone heavier 👍🏼
12
0
Jenni Phillips
13:08
15# thrusters, 5#ohs, HSPU with mat and 10# plate- shoulders are DEAD from this weekend. 5x5 BS 85#-125#, 3 of 5 rounds for GHD stuff
12
0
Laura VanderKelen
15:58 30#, step-ups to two 45# plates (no double unders/running for me this week)
Back squats to 145#
5
0
Pauly VanderKelen
10:32
That workout was fun! 5 UB HSPU through 6 rounds, then down to 4 or 3 reps / 5 UB strict C2B the first round only, then down to 4 or 3 reps / 5 rounds of 10 reverse hypers and 20 push-ups complete. Did not do the GH raises because the GHD machines were being used by On-Ramp / EMOM10: 7 C2B / 20 dips on the parallel bars
1
0
Sylvia Christensen
16 somethin
30# Db thrusters, 65# OHS with barbell. 5 X 5 Back squats (155, 165, 175x3). Ec 3 done with 20 ghds instead of push ups. Oh and 10.5 mile bike ride to gym and back (19.7 mph 🙃). I'm donezo
12
0
Theresa Rosenquist
11:41 (#25 DBTh/10# OHS)
5 HSPU (1 AM
plate)/5 J-C2B😕, EC: 3×{10RH/10 PU/10 GHR/10 PU (shldr toast!!)
4
0
Ty Krueger
8:00
Worked up to 465# single BS; was able to get whole 5/5 EMOM in with some grip alterations.
6
1
Nice job cutie!
Yvonne Otero
17:02
scaled weight, did step ups instead of DUs, but way more than I was supposed to because I was confused... 3s for EMOM, black band, 2 10#plates, 1 ab mat
12
1
Cardio extra credit! 😄