1.) Every 2 minutes for 12 minutes 1 Snatch High Pull->1 Snatch->3 Overhead Squats
2.) Let It Ride
14 minute AMRAP
21 Thrusters 75/55lb
400m Run
*3.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Narrow Grip Pull-ups
Strict Wide Grip Pull-ups
Strict Chin Ups
*4.) 5 rounds
10 Bent Over Row, Supinated Grip 95/65lb
10 Single Leg Deadlift, (10 each leg) 95/65lb
*5.) Accumulate 6 total minutes in plank
2.) Let It Ride
14 minute AMRAP
21 Thrusters 75/55lb
400m Run
*3.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Narrow Grip Pull-ups
Strict Wide Grip Pull-ups
Strict Chin Ups
*4.) 5 rounds
10 Bent Over Row, Supinated Grip 95/65lb
10 Single Leg Deadlift, (10 each leg) 95/65lb
*5.) Accumulate 6 total minutes in plank
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Alyssa DeNoble
I have no Idea how many rounds...not many...sitting on a beach is way easier though...🏝☀️
^105 snatch complex
0
0
Amanda Zeamer
2rds + 21 thrusters rx
Snatch up to 70 failed 75, one hour of accessory work
14
0
Antonia Shanle
4 rds+ 250m just empty barbell
Complex^120# My upper body was sluggish today. EC 4&5 done
12
0
Ashley Engeldinger
4 Rounds + 25 GHDs
10k row before class. Monday's squats instead of snatches- 10 @ 135, 165, 185, 205, 225, 245. subbed 25 GHDs instead of 21 thrusters.
13
0
Brittany Nohr
3 rds + 21 thrusters
Snatch complex up to 125, rows and rdl with empty bar. Planks with 25 lb plate
11
0
Grant Soletski
155/just shy of 4rounds
6 min plank done in 4 & 2 min segments bent over row/single leg dl donzo
10
0
Laura VanderKelen
4 rds + 10 thrusters
Snatch complex up to 105#; yoke walk/clean from yesterday done @ 145# and 25's; 5 rds BOBR/DL 65#; 3,2,1,1,2,3 rx pull-up challenge; 6 min planks done in 1 min rds
4
0
Lauren Kalil
4 rounds RX
Up to 90# snatch... failed 95# ugh...EC plank hold and single leg DL/rows...worked on C&J up to 120#
14
0
Paul Mantz
4 Rds + 200 m sumo high pulls for thrusters
Clean and front squat instead of snatch/OHS ^ 235 10# PR felt easy thx Derek!!
18
0
Pauly VanderKelen
4 rounds + 21 thrusters
Snatch complex - 95 WU,115 WU,135 WU,145,155,165,175,185,195# / *4.) Complete / Warmed up my clean to complete *4.) from yesterday, but my CNS was fried from DL yesterday so I just did yoke walks instead. 8x20m with (4) 45# plates on the yoke. / SPUC complete.
0
0
Theresa Rosenquist
4R + 5 Thrusters**
**Scl'd w/ #18 KBTh & 1/2 mi Assault Bike; Sn&OHS complex to #40 (getting there).
13
0