1.) Carrie-on
5 Rounds
Run 400m with 45/25lb bumper plate
Lunge 50 feet with 45/25lb bumper plate
45/25lb bumper plates shall be carried throughout the entire 5 rounds. If plate gets set down at any time there is a 5 burpee penalty, so if you need a rest and you sit the plate down you owe 5 burpees. The plate can be held however you wish.
2.) 1 Snatch EMOM for 15 minutes @ 65%-75%
Note: pick 1 load
*3.) 5 x 2 Back Squat
Note: start your first set around 80% of 1RM and if you don’t have a 1RM yet just add some load to your bar and get good at squatting.
*4.) 3 rounds
10 Reverse Hypers
10 Weighted GH Raise
note: do this. only use weight if you GH Raise like angel.
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Alli Nowak
22:13
Extra lunges cause I can't figure out distances at home💁🏻Back squat^150#
14
1
Its about 20 WL for my stride length. 😄
Amanda Zeamer
Stuff
Strict pull up and accessory work done, 45 min cardio strength and 45 min spin class done. Then a two hour nap got the best of me
7
0
Anne Holzem
31:26
Additional 45 m lunge in first round...oops / missed the EMOM but did snatch work at 55# / bs 105-145 still trying to get my strength back
12
0
Betsy Soletski
19:20 RX
Thank you for the kind words and showing up for this one...I'm certain Carrie would have whooped my butt at this had she been here😊
19
0
Jennie Campshure
22:25 RX
55# snatch
11
2
I miss working out with you!!! 😁
I will be at 6:15 tomorrow and Wednesday! Nice seeing you briefly tonight :)
Jill Schumacher
Time? 18:00?? 6 rounds; 25# plate; walked 200m; step ups with plate. 35# snatch.
1
0
Mary Stueber
20:50
65# EMOM. Love and hugs Betsy. RIP Carrie.
17
1
Thank you Mary. I appreciate your kindness.
Michelle Johnson
13:31
65#/75# Sn; 185#-210# x2 BS
15
1
You know as someone in a senior leadership position, you should've offered to carry my plate.
Paul Mantz
18:?? Modified with step ups because of knee no burpees.
Started at 115 ended at 145. Back squat up to 345 x 2
8
0
Pauly VanderKelen
17:10 no penalties
175# snatch EMOM15 / Practiced rehab exercises for tomorrow's physical therapy test. Update from 8/23/16: I passed the test and PT is compete!
1
0
rob smith
eternity with no burpees. RIP Carrie.
snatch @ 75% 105#. had a few repeats in there from landing forward. keep that bar closer. why is snatch such a mind f**k...
14
0
Sam Scherwinski
23ish no burpees.
115# Snatch EMOM
9
4
The saboteur.
Samoteur
Zach was all like "I beat Sam" so you better step up your game... :)
Lolol
Sylvia Christensen
17:38
110# and 115# snatch emom, 130# c&j emom (accidentally snatched for ec ohp 🙃) 165-185 5x2 BS
11
0
Theresa Rosenquist
19:30 (Mods)
XO💜XO Bets!! 1&5 Walk/run (L.knee p.o'd), 2-4 1/2 mi Airdyne w/ 5 Burpees. Sn: #70, EC: FS-115-135, 3×{10 RH/10GHR.
9
1
You are the best T 💜
Ty Krueger
15ish i think
Up to 205# snatches; up to 405# BS Double; 3 rounds of 10 reverse hyper, 10 GH raise and 10 barbell hip raise with 225#
15
0
Yvonne Otero
21:09
15# plate for lunges, mix of biking and running and burpees 35# snatch
13
0