1.) Every 2 minutes for 5 rounds 10 Unbroken Zero Pause Overhead Squat
note: seriously if you have to pause at any point it’s too much. Push yourself but don’t get all meathead
2.) JT
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
*3.) 5 x 10 @ Bench Press @ 50% of 1RM
*4.) GHD Annie
50-40-30-20-10
Double Unders
GHD Sit-ups
note: this is a lot of ghd situps so if you are not a regular to ghd situps make sure you talk with a coach prior to starting this one.
note: seriously if you have to pause at any point it’s too much. Push yourself but don’t get all meathead
2.) JT
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
*3.) 5 x 10 @ Bench Press @ 50% of 1RM
*4.) GHD Annie
50-40-30-20-10
Double Unders
GHD Sit-ups
note: this is a lot of ghd situps so if you are not a regular to ghd situps make sure you talk with a coach prior to starting this one.
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Amanda Zeamer
10:36
hspu off box, red banded dips, knee push ups, up to 75# overhead squat...glute work with angel
6
0
Angel Anderson
11:50
One Abmat HSPU, Green Band = bar dips, mostly RX push-ups (a few on knees) OHS ^75# Booty work with Zeamer π πͺπΌ
15
0
Anne Hoffman
4/9 dips @time cap; ohs to 75#; Annie 1/2 ghd: BP @60#
22hspu w/abmat-rest w/2 mats Contrary to pop opinion HSPU are NOT the easy part of this workout
25
0
Ashley King
15:00 One tiny thin grey square for HSPUs. Red band for some of dips. All PUs off the knees!!! Ouch!!!
OHS^100#
20
0
Betsy Soletski
19:03
Banded dips on = bars, 2 ab mats for 33 HSPU, + 10# for rest, ugly real push ups. OHS ^70#
27
0
Hilary Krueger
12:02 everything mods
Today was hard. Luckily tomorrow is a new day. ππΌπ»
15
0
Jamie Neubauer
OHS ^ 80 - should have gone heavier π again!
JT = all my weakness π³ 18 something - redband for dips
15
0
Kate Mantz
Drew Mantz 5:11Rx πHappy 11th Birthday Drew!!
9:39 mods and more mods into rd of 9 ... arms are toast. OH Squats ^55# RIP JT
18
2
Drew tearing it up!!! WTG!
He's like "dang mom if I didn't talk to you I would've been done well under 5 mins" πGymnasty.
Kelsey Waack
15ish??? Some hspu, some π¦ pu, banded ring dips, pu from knees
OHS 45, 45, 50, 50, 55 Ran 2 miles w VP ππΌ
9
0
Kimberly Nault
11:20 21-15-9-1 min rest-9-15-21 DUs, Ring Rows, 14#WB sit-ups
Up to 105# OHS
17
1
Kim! I go to 515am right now!! One day we will cross paths again!! :D
Liz LeCaptain
18:04
75# OHS First time doing HSPU π€πΌ Thanks for the help Justin! Assisted ring dips
16
0
Mary Stueber
17:32
Grabbed an ab mat for head cushion part way through the 21s. Those thin blue mats are a poor excuse for a mat. Red band for ring dips. My shoulders hate me. OHS to 65#.
4
0
Natasha Shanle
Finished the 15s
15 sec handstand holds/banded dips - 65# OHS
18
1
Missed you... Again π
Paula Soletski
20 min eliptical-2miles. Leg presses 150-1703x5, 3 sets of 10 strict press db 20#.plank hold 1 min x5, 30 sec rest. 5 hspu 1 mat next to palm tree
21
1
"next to palm tree" - sounds amazing. π΄πποΈπ
π
Pauly VanderKelen
Left hamstring is still healing.
GHD Annie complete in 8:34 / 3x10 bench press @ 185# / WOD complete in 14:37. Used high rings for dips. I think that the 80 strict dips and all the other shoulder work that I completed yesterday may have had a negative impact on my performance in the workout :/ Attempted finishing my bench press sets 2x10 @ 185#, but my shoulders and triceps were burnt out. Finished the 2x10 with 135# / Shoulder mobility with green band and retraction exercises with red band.
0
0
Rachael Salata
OHS ^115
Could have gone heavier. JT was a struggle- 17:30ish finish after the cap. Fun day tho.
21
3
Wasn't it a 20 min cap?
We had a 15 minute cap at 5:15 #guinepigclass
Wow that's rough!! Good job Rachel!
Theresa Rosenquist
13:36**
**Scl'd w/: #25 DBs PP/thin band dips/full DB Pushups (wrist!) π₯Holy smokin' shoulders!π₯#25 AMSU Annie w/ 50 SU ea set (10:20), OHS - #50, MOBility!!!
11
0
Tina Schmidt
Started late but guessing right around 15 min
OHS up to 115#
24
4
Haha. Dips from high rings are going to be the end of me.
High ring dips =π You better believe I counted that first dip out of the muscle up!
I'm giving myself a minute for standing and admiring you while you worked out.
You late I don't believe it.