1.) 2 Back Squat every 2 minutes for 12 minutes, start at 70% add load each round
2.) Paperclip
17 minute AMRAP
12 Thrusters 95/65lb
15 Step Ups 24/20″ 30/20lb Dumbbells
18 cal Row
note: you do not need to alternate legs on the step ups
*3.) Pressing Snatch Balance 3-3-3-3-3
Heaving Snatch Balance 2-2-2-2-2
Snatch Balance 1-1-1-1-1
*4.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups
Strict Narrow Grip Pull-ups
Strict Chin-ups
2.) Paperclip
17 minute AMRAP
12 Thrusters 95/65lb
15 Step Ups 24/20″ 30/20lb Dumbbells
18 cal Row
note: you do not need to alternate legs on the step ups
*3.) Pressing Snatch Balance 3-3-3-3-3
Heaving Snatch Balance 2-2-2-2-2
Snatch Balance 1-1-1-1-1
*4.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups
Strict Narrow Grip Pull-ups
Strict Chin-ups
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Amanda Zeamer
3 rounds + 12 thrusters + 15 step ups + 6 cals rx :)
Good Wednesday! Squats up to 155#. Hope everyone has a happy thanksgiving! I'm thankful for all of you and this gym!
26
0
Angela Cervantes
85-135 BS PR -35# thrusters 20# DB 3 rounds and up to 8 cl row
11
2
Antonia Shanle
5+ 8 thrusters RX
230# BS PR & 165# snatch balance PR! Bro sesh with Sylvia ππΌββοΈ
14
1
Aw yeah ππ½πͺπ½
Betsy Soletski
4 + 15 step ups
BS ^ 155# Enjoyed being an early bird this morning
21
1
Join us more oftenπ
Bill Binsfeld
4 + 15 step ups
Went to 20" box for 2nd-4th rds (knee). Squats ended at 335x2
12
0
Grace Adler
4 +14 cal
Mix of thrusters and push press, 15# DBstep ups and just step ups. Trying to keep knee happy. BS up to 175#.
4
0
Laura VanderKelen
5 + 2 thrusters rx
Back squats to 180#, felt pretty good. My legs from these last 3 days though...
9
0
Pauly VanderKelen
5 rounds + 9 thrusters
HBBS - 205,215,225,235,245,255# / Off to Prentice with Laura!
0
0
RaLinda Lamberies
3+14 cal RX
squats 125-165 last round of 175 depth questionable Happy Thanksgiving
17
0
Robin Mueller
3 rds, 65#T, 15# SU, like an idiot did 20 each round instead of 15 :/
145# - 170# BS
7
0
Sarah McKee
3 Rounds
65# squats just the bar for thrusters small box for step ups just trying to get back into the swing of things...
18
1
π You were right....it wasn't so bad (once it was over) Lol
Sylvia Christensen
205x1 BS | 4 + 2 cals (oops)
155# snatch balance PR (and OHS PR)! Fun day of gainz with Antonia π.
14
2
We need to lift together more often, it always ends up really well! Lol
Haha I was totally thinking the same thing!! π
Theresa Rosenquist
"Uncle!"
Active rest day, EZ bike and mobility. My shoulder & knee NEED a break!!
20
0
Ty Krueger
Squat Doubles - 315# to 435#
5 + 12 Step Ups aaaaaaand walking, siting, getting up, and pretty much any other action that includes my legs will be very difficult for the next day or two
20
0