1.) Lurong Baseline Retest
2 Rounds for Time:
2 Rounds for Time:
Opens
500 Meter Row
40 Goblet Squats at 53/35 lbs.
30 Wall Sit Ups
20 Deficit Push Ups
10 Strict Pull Ups
500 Meter Row
40 Goblet Squats at 53/35 lbs.
30 Wall Sit Ups
20 Deficit Push Ups
10 Strict Pull Ups
Masters
500 Meter Row
40 Goblet Squats at 53/35 lbs.
30 Wall Sit Ups
20 Push Ups
10 Pull Ups
500 Meter Row
40 Goblet Squats at 53/35 lbs.
30 Wall Sit Ups
20 Push Ups
10 Pull Ups
Master
500 Meter Row
40 Goblet Squats at 35/26 lbs.
30 Wall Sit Ups
20 Push Ups
10 Pull Ups
2.) Every 2 minutes for 10 minutes 7 Push-Press, add load each round
*3.) For time:
50 Slamballs 50/30lb
50 Alternating DB Snatches 70/55lb
*4.) 5 rounds
20m Yoke Carry(10m),
20m Sprint
13 GHD Sit-ups
500 Meter Row
40 Goblet Squats at 35/26 lbs.
30 Wall Sit Ups
20 Push Ups
10 Pull Ups
2.) Every 2 minutes for 10 minutes 7 Push-Press, add load each round
*3.) For time:
50 Slamballs 50/30lb
50 Alternating DB Snatches 70/55lb
*4.) 5 rounds
20m Yoke Carry(10m),
20m Sprint
13 GHD Sit-ups
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Done with strictish PU
PP. 6/7 @ 95 for last set
7
0
Sylvia Christensen, Kimberly Nault, Amanda Zeamer, Dana M Koziol, Antonia Shanle, Pam Bozec and Theresa Rosenquist
Adam Shirek
~16:00
RX besides kipping pullups instead of strict Push Press 95-115-125-135-155
11
0
Amanda Zeamer
16:00
35#kb, kipping pull ups, knee push ups, push press at 55#, everything hurts
13
0
Angel Anderson
14:34
Airdyne 1/2 a mile, everything else minus push-ups due to back issue. :( Push-Press up to 80#
6
0
Anne Holzem
Timecap - 14 push-ups
Used a lighter kb than RX and two bands for pull ups / up to 75# for push press
4
0
Ashley King
PP 60#. Tweaky shoulders. 15:37 mixed things up a bit for the workout. 45# KB. GHDs.
Stayed for gymnastics class
6
0
Bill Binsfeld
16:58
Ring push-ups. Last three pull-ups may have stretched the definition of strict.
8
0
Brandi Binsfeld
At 17 min time cap had 7 pullups left
RX other than kipping pull-ups 77#push press
10
0
Dana M Koziol
Worked out Tue. and Wed. Forgot to post. Rest day today. Great job everyone!
4
0
Jenni Phillips
14:48 RX
Up to 70# for push press AND THEN GOT NY FIRST MUSCLE UP!!
8
1
What is NY? New York?
Jordan Heider
First ring muscle-up today!!!
..two of them actually, done during gymnastics class with Tom & the gang!
13
11
Nice work!
You the MAN!
Congrats again Jordan!
Congrats J! Wahoo!!!! They looked great!
Those were strong solid MU! Nice work!!
Sweet mother pearl!!! Excellent Jordan!
Great work today on those mu!!
👊#Epic!!
Awesome! I knew you were close
Awesome job!!!
JORDAN!!!!! HECK YEAH!!!!!
Laura VanderKelen
16:00 women's rx except for 16 pull-ups were kipping lol strict would've taken me a long time
Push press up to 100#
7
0
Pam Bozec
Timecap ( +2 PU)
Masters (airdyne, 40# on, deficit push ups); push press 55#-75#; gymnastics
9
0
Pauly VanderKelen
70# American kettlebell swings rather than goblet squats - 14:36
Push press - 115,135,155,165,170#
0
0
Theresa Rosenquist
15:38 (M+)
25" improvement, goal met: all butterfly PU. PP: #55 across (too much shldr work S/M/T&Th!). Gymn too.
9
0
Tina Schmidt
4 rounds of 2 min sets: 15 cal row, then max effort PP @ 75# (22/21/20/15)
Work up to split jerk heavy single 175#
9
0
Yvonne Otero
21:53?? 26# gob squat
About two minutes slower... boo. 5 rds push press, up to 50#
10
0