1.) Tabata Air Squats 20 seconds max effort 10 seconds rest for 8 rounds
2.) 4 minutes max effort Muscle ups
3.) Grounded
9 minute AMRAP
25 Deadlift 275/195lb
20 Back Squat 225/155lb
15 Front Squat 185/135lb
10 Strict Press 135/95lb
5 Overhead Squat 95/65lb
Note: you can use a rack for the back and front squat but you must get the bar onto the rack
*4.) Snatch with 2 second pause at low hang (directly below knees)
3@60 & 65%
2@70 & 75%
1@80%
*5.) 3 rounds
12 Reverse Hyper
10 GH Raises
20m Handstand Walk
2.) 4 minutes max effort Muscle ups
3.) Grounded
9 minute AMRAP
25 Deadlift 275/195lb
20 Back Squat 225/155lb
15 Front Squat 185/135lb
10 Strict Press 135/95lb
5 Overhead Squat 95/65lb
Note: you can use a rack for the back and front squat but you must get the bar onto the rack
*4.) Snatch with 2 second pause at low hang (directly below knees)
3@60 & 65%
2@70 & 75%
1@80%
*5.) 3 rounds
12 Reverse Hyper
10 GH Raises
20m Handstand Walk
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Betsy Soletski
1 rd + 14 DL.
135#DL/105#BS/95#FS/55# SP &OHS. 12 tabata-aimed too low 😕 17 last round to make myself feel a little better
7
0
Grant Soletski
15, 3 MU's (spent majority of time working on non false grip) 12/15FS
knee shit out on the first front squat it was weird
5
1
Welcome to elderhood
Jamie Kemen
4/10 Bent-over row
155 DL/135 BS/105 FS/65 row 15:tabata, MUP (hard but helpful!)
13
0
Jenni Phillips
3 OHS did 70% of the weights
12 squats per round TABATA, 3 muscle ups during the 4 mins
10
0
Jennifer McFall
completed thru press. 9:10 to complete whole thing
140lb DL 110Lb BS 105Lb FS 65Lb press 45Lb OHS 12 air squats per 20sec
12
0
Laura VanderKelen
1 round, 155-135-115-55-55
2 MUSCLE-UPS!!! 15 tabata; snatch ec to 90#
8
1
Congratulations Laura!!
Marcie Kyllonen
1rd (1:13 remaining on clock...not enough time to reload my bar)
15 air squats/rd, 4mus
10
0
Pauly VanderKelen
9/15 Front Squat (Finished after 9 minutes expired)
I need to get used to squatting with load again :/ 15 air squats each round for tabata / 17 MU / First time full snatching in several weeks: triples @ 95,115,135,145# & a double @ 155# with a pause @ low hang.
0
0
Rachel Meyers
10/10 Sp
DL #125, BS #110, FS #85, SP #55 Tabata 15, extra credit snatch up to #65
12
0
Reagan May
1/10 SP
125# DL. 105# BS. 85# FS. 55# SP (injured shoulder). Haven't done a WOD in months, hello lungs.
9
0
Theresa Rosenquist
10/10 SP**
**Scl'd: #185 DL/#105>95 BS/#85 FS/#55 SP (just HAD to finish up 5 OHS: #65), Tabata Sq: 14 (mods).
13
0
Tina Schmidt
5/10 strict press Rx
20 Tabata squats; strict MU practice--wasn't warmed up enough to do ME
13
1
20 tabata?! 😳 Zoinks! Good job!