1.) Every 2 minutes for 14 minutes 3 Front Squat, add load each round
2.) Hump
11 minute AMRAP
8 Chest to Bar Pull-ups
11 Push Press 155/105lb
65 Double Unders
*3.) 2 rounds
Row 1000m
30 Ghd Sit-ups
note: row at a 75% pace, ub sit-ups
*4.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups
Strict Narrow Grip Pull-ups
Strict Reverse Grip Pull-ups
2.) Hump
11 minute AMRAP
8 Chest to Bar Pull-ups
11 Push Press 155/105lb
65 Double Unders
*3.) 2 rounds
Row 1000m
30 Ghd Sit-ups
note: row at a 75% pace, ub sit-ups
*4.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups
Strict Narrow Grip Pull-ups
Strict Reverse Grip Pull-ups
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Amanda Zeamer
3 rounds plus 1 c2b
Blue band, 55# pp, singles and doubles, up to 125 for front squat (new pr)
17
0
Angel Anderson
2 rounds +8 C2B & 4 PP
85# and green band for C2B Up to 115# for FS (being cautious with my back-first wod uninjured in almost 2 months!!!)
10
0
Ashley Bourgeois
3 + 3 push press.. 90# FS
Green/red band for pu's, 55# push press. FS 35# PR 😜 Rowing+GHD extra credit
10
0
Ashley King
4 rds+5du #65 push press...being cautious of nagging shoulders!
160# Front squat pr
21
0
Cindy Opichka
2 + 40 min into 1:00 DU penalty.
Blue band, forgot if 65 or 75 for PP, 1:00 DU penalty with 65 SU. FS up to 115 tripled but new pr of 125.
14
0
Dana M Koziol
Another rest day due to my work schedule. This sucks!!! Thanks for reading my vent!!!
14
1
I know the feeling and also get super cranky when work interferes! Haha
Pauly VanderKelen
4 + 2 C2B
FS: 95,115,135,145,155,165,185# Still some knee pain, but they have healed for the most part. Working back into squatting. SPUC complete
0
0
rob smith
2 + 13 rx
probably should have scaled the PP...eeesh 1x3 FS 155/170/185/200/215/230/240
17
0
Sam Scherwinski
3 + 5 PP at 135#
Up to 235# FS PR (never tried fs pr before) also finished SPUC
3
0
Sylvia Christensen
175# FS (+10 pr)
2 +25 dus (Mixed up reps for C2B and PP) All ec complete
19
0
Ty Krueger
5 rnd + 41 dubs
365# front squat tripple; 12min exc
22
2
Congrats on the liftoff Ty, you're enthusiasm is infectious
Thanks brother as is your feats of strength