1.) Little Less Little More
Run 400m 200m 100m Shuttle
Run 400m 200m 100m Shuttle
10 Power Snatch 135/95lb
Run 100m 200m 400m Shuttle
12 Clean & Jerk 135/95lb
Run 400m 200m 100m Shuttle
10 Bar Muscle Ups
2.) 50 Overhead Dumbbell Walking Lunge 25/15lb
50 GHD Sit-ups
Note: two dumbbells alternating legs
3.) Deadlift every 2 minutes adding load and reducing reps by
2. Start at 10 reps unbroken and work down to a double
2. Start at 10 reps unbroken and work down to a double
4.) Air Raid
5,10,15,20,25,30,35,40,45,50,45,40,35,30,25,20,15,10,5
Note: 9 minute cap
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Amanda Zeamer
19:07
65# and baby bar mu, wish I didn't say I sounded like a clysdale, deadlift to 185, lunge and ab mat sit ups
17
0
Antonia Shanle
22:10 RX
GOT ALL 10 MUSCLE UPS AND THEN I CRIED! 🙌🏻😭 280# DL pr
21
6
Thank you all, you rock!
Thanks guys!!
NICE!!! On the MUs!!!
Nice job Antonia!
U r my idol
You did great!
Brittany Nohr
20:45 95# baby bar mu
Air raid finished 45 back down. Wasn't exactly hustling on the bar mu.
7
0
Chris Ness
17 something mod ran first leg then switched to rower mu 📦, lunges and ghd
7
3
Did you do R.... oh wait 😜
"Apples & chill 🍏😎" alarm doesn't go off until 7:45. I've been staring at my phone waiting for it to go off 😰
Just eat your 4 🍎
Ethan Ryan
26:24 Rx (ish)
Did all prescribed except for 5 power snatches i dropped to 125# - But I got my bar muscle ups back!!!!
0
0
Jamie Neubauer
FS max - 165 - 5# pr
Also strung 2 bar mu together for the first time
19
1
Nice!!! It was all the strict T2B practice.
Laura VanderKelen
19:44 rx
Lunges/ghds 4:51; ring mu practice, 3 successful. Got my first double on bar mu's
6
1
Yeah! Bar MU double! Great job!
Nate Hall
19:35
Lots of time on bmu's
21
2
I remember coming in at the 14:00 mark and seeing chuck done! Then watched the clock keep on moving.....ugh
Same. Approximately 6 minutes😂
Pam Bozec
16 ish. 55#
BC2B during WOD; walking OHLl (15#); 100 amsu; 5 bar MU; 2 ring MU
12
0
Paul Mantz
Completed lifts and run @16:00 tweaked my trap during 5/10 struggle ups.
Mobility for EC
21
0
Pauly VanderKelen
15:06
Accidentally did 10 C&J rather than 12. Dang it! Completed the last 2 C&J as soon as I discovered my mistake. Added 10 seconds to my erroneous time of 14:56. Bar MUs were 8-2. OH lunges (40-10) & GHDSU complete in 5:00. DL - 10@135,8@185,6@225,4@275,3@315,3@365,3@405 felt good
0
0
Rachael Salata
18:03
Ran 2/3. Running is a bad idea in a dark, competitive atmosphere. Row. 95#. Bar MU singles. Couple strung. Thanks for the help Justin.
0
0
Rick Froming
16:05 c2b
Deadlifts...too many weights to keep track
17
7
I was coaching and no one was going c2b's...
I bet Rick Froming did groiners Derek! 😂
It's me Derek. I busted myself, now you know. Boom!
Hahaa wait wat
I get it now. DeRICK 😱
Ooh #busted.
Oh come on Rick
Sylvia Christensen
22 something Rx
Slow BUT BMUs were happening!! C&j neon 140#. DL ec OVER complete as well as OH WL/GHDS. 🏡😏
15
6
LOL 🏡
😂
I've already got the change of clothes covered 😂 3 changes to be exact.
It's not your birthday anymore Sly, you can't just keep hanging outfits! 😜
LAWL I intended for that one to be a shoutout to you and @garrettlowney. (Really wish the "@" worked for real).
Lol we all might as well bring a change of clothes, snacks, and a pillow next time 😂
Theresa Rosenquist
16:34**
**spin bike @ high R:🔼🔽🔼/65#PSn/#65 PCl&SP)/kid BMU, > biked until last person finished. PEC: 3×{armbar/bridges/GH-HE/AMSU/b.stroke/lunges/TGU.
8
0