1.) 15 minutes:
15 Hip Extensions
10 Back Extensions
20m Handstand Walk
note: scale walk with progressions using wall
2.) The Zoo
5 rounds
100m Dumbbell Farmer Carry 30/20lb
10 Dumbbell Squat Cleans 30/20lb
Every time the dumbbells are set down complete 7 Push-ups
*3.) Every 3 minutes for 5 rounds 5 Back Squat, add load each round recording heaviest successful set
*4.) 3 rounds
25 GHD Sit-ups
5 Deficit Handstand Push-ups
15 Hip Extensions
10 Back Extensions
20m Handstand Walk
note: scale walk with progressions using wall
2.) The Zoo
5 rounds
100m Dumbbell Farmer Carry 30/20lb
10 Dumbbell Squat Cleans 30/20lb
Every time the dumbbells are set down complete 7 Push-ups
*3.) Every 3 minutes for 5 rounds 5 Back Squat, add load each round recording heaviest successful set
*4.) 3 rounds
25 GHD Sit-ups
5 Deficit Handstand Push-ups
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Angel Anderson
11:12
No push-ups. 50ghds. Handstand walks towards wall. Actually got a few graceful steps 😝
3
0
Kate Mantz
I did that. It took a long time.
Thanks to you coaches for always encouraging me to get thru it. You'll be pleased to know I can't give you any more middle fingers, bc my arms no longer work. ;)
7
2
Good lookin out T!!
Lol! I'll draw you a middle finger on a small whiteboard to keep w/ you at all times. 👊
Laura VanderKelen
6:28 rx
3 rounds of ghds/hspu with 20# weighted vest and 25# plate deficit hspu
4
0
Pauly VanderKelen
7:20 UB
4 rounds + 2 back extensions complete in 15 minutes with UB HSWs / 3 rounds of 25 GHD sit-ups with 50# weight vest & 5 kipping parallette HSPUs complete in 11:51 / Achieved my first strict parallette HSPU today! Got three total :)
1
0
Sylvia Christensen
10:24
Probs should've gone with the push-ups a few times. C&j ec from yesterday
5
0
Theresa Rosenquist
11:41 (rx'd)
Still not walking too quickly w/ load but got it done. No pushups. Gymnastics too.
6
0
Ty Krueger
6:26
Exc done with 25 GHD and strict parallet HSPU; 5X5 Squatz 275-305-335-355-375
9
0