1.) Every minute for 8 minutes
3 Hang Power Cleans (all the way down to top of knees)
3 Strict Muscle ups
note: I will also count as strict if you keep your legs long and toes pointed with minimal kip. warm up to heavy power clean triple and use the same weight for each round.
2.) PT
20 minute AMRAP
43 Push-ups
note: chest and thighs touch ground at same time, not hand release
49 Sit-ups
note: using DB’s to hold feet, no abmats, hands touching head
55 Double unders
*3.) 3 rounds
8 GH Raises
10 Hip Extension
12 Back Extension
14 Reverse Hyper
*4.) for time:
50 cal Airdyne
50 Burpees
3 Hang Power Cleans (all the way down to top of knees)
3 Strict Muscle ups
note: I will also count as strict if you keep your legs long and toes pointed with minimal kip. warm up to heavy power clean triple and use the same weight for each round.
2.) PT
20 minute AMRAP
43 Push-ups
note: chest and thighs touch ground at same time, not hand release
49 Sit-ups
note: using DB’s to hold feet, no abmats, hands touching head
55 Double unders
*3.) 3 rounds
8 GH Raises
10 Hip Extension
12 Back Extension
14 Reverse Hyper
*4.) for time:
50 cal Airdyne
50 Burpees
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Alli Nowak
2 + 20 push-ups
Actually focused on push-up form.. Muscle-up progressions & clean^105#
15
0
Amanda Zeamer
2rds plus 43 Push-ups plus 12 sit ups
Power clean at 95#, false grip ring rows for mu, knee push ups but all the fricken double unders!
16
0
Bill Hoisington
2 rds+15 PU 1Min DU the 55 singles
#115 HPC, Ring ROW and Dips (4 rounds)
17
0
Cindy Opichka
2 + 10 sit ups
Push ups on knees, reg sit ups and DU 1 min penalty+55SU. 85# PC (heavier next time) with false grip rows. 10x3 BS @ 145
11
0
Jordan Heider
125 power clean, false grip PUs
2rds + 1 sit up (all strict push-ups, mix of SUs and DUs)
11
0
Justin Peterson
4+8 Pushups
215 Hang Power Cleans. Only hung onto 3 Strict MU for 4 rounds, then dropped to 1 Strict MU per round because T wouldn't let me kip!
17
1
They were BEAUTIFULly strict too! BEST all day. Also, best DU>PU transition evah!
Kayla Duchateau
3+2pu
85#sp instead of hpc. Legs flat for sit ups
20
5
Welcome back stranger!👊🏼
Yay!! Welcome back!!
Hi Kayla.
Woohoo! You're back!!!
Thanks! It was a workout that I could do! Now to keep therapy-ing..?
Scott Adler
3+1 du (1min cap +su's all rds)
115# hpc, 2 strict mu 1st rd then they were gone. Many fails and some kips after that
15
0
Theresa Rosenquist
3 R*
*Airdyne, 1/2 mi/20+ cals, 1/2 BK-PU (BP yesterday!), H-MCl: #75 & S-FGPU, Bar shoulder & bicep smashing.
10
0
Ty Krueger
225 power clean for all 8. 3 strict MU through 4 rounds and regular mu after that.
18
0
Yvonne Otero
2 + 42 SUs
DU attempts for 1 min (actually got some! Yay!) then finish 55. 65# HPC, mod MUs
14
0