1.) Every 2 minutes for 12 minutes 4 Back Squat, add load each round. Start at approx 70% of your 1RM
2.) Everlong
3 rounds
50 Double Unders
25 GHD Sit-ups
5 Muscle Ups
*3.) 4 x 400m Run, rest exactly 2 minutes between rounds.
note: negative splits is what you want so pace accordingly
*4.) for time:
with partner
10 Tire Flips
100 cal AirAssault
1000m Sled Pull 3x45lb/2x45lb (10 x 100m)
10 Tire Flips
note: one on bike and one pulling sled switch after every 100m. Both flip tire
2.) Everlong
3 rounds
50 Double Unders
25 GHD Sit-ups
5 Muscle Ups
*3.) 4 x 400m Run, rest exactly 2 minutes between rounds.
note: negative splits is what you want so pace accordingly
*4.) for time:
with partner
10 Tire Flips
100 cal AirAssault
1000m Sled Pull 3x45lb/2x45lb (10 x 100m)
10 Tire Flips
note: one on bike and one pulling sled switch after every 100m. Both flip tire
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Amy Zynda
11:??
Mix single/doubles for 1:00. MUP. Scuffed my head on the floor doing GHDs on the old machines. Squats to 135.
3
0
Antonia Shanle
Bs @185# (75%)
Had about 2ish muscle ups left at 17:00, I would definitely not have counted a few cause my dips are weak sauceeeeee
20
4
Ashley Bourgeois
75#-105# bs; 10:55 du, ghd's \, mu progressions
4x 400m run w/ 2 min rest between
6
0
Ashley Engeldinger
10:51
Subbed 10 strict pull ups for muscle ups. Plus did an extra round. No heavy squats today either- subbed 6 single leg deadlifts per leg with 2 35# kbs in a minute alternating with 8 pistols per leg in the other minute for 12 mimutes. 5k row before wod. Shoulder stretches and exercises post wod.
18
0
Ashley King
Didn't even look at the time. MU success, attempts and fails. Trying to work on straighter arms during kip. One arm is so bunk!!
BS ^190....thank you for the encouragement Justin and Tyler!! Maybe I should start trying harder!! LOL 😂
8
0
Brett Kohout
11:22
1 MU & rest fails, GHD to parallel, DU struggle continues; BS ^225# quad; 245# hit 3 and failed 4th
5
0
Dana M Koziol
Keep forgetting to post. BS 95#, 100#, 105#, 110#, 115#,110# didn't complete 6th round....10:08
3
0
Erin Buntin
17:00; 200# BS
Includes awkward jump rope mishap and synchronized MUs with Spry.
19
1
Don't give anyone the idea I did that wod.... just a few motivation MU. Anytime.
Grant Soletski
I squatted some weight, tried ripping my shoulder out on muscle ups, dubs and ghds went quite well though
5
0
Hannah Fameree
10:57. 85-140# BS
Attempted DUs first round, single unders for rounds 2&3. MU progressions.
6
0
Hilary Krueger
8:06 all the DU Mod MU
The more I squat (hate it) the less likely I am to pee during DU. Pelvic floor strength! Ok, TMI. Did first set UB! And suck at BS, up to 95# for 4.
11
0
james macco
13:39 All the MU MOD's.
BS @ 255 for a set of 3. Not enough butt squeezing going on to lift #4.
9
0
Jenna Hanson
10:34, BS ^ 125# I think... or all the weight?
Hanging knee raises, MUP - 30 minute bike after
14
0
Kimberly Nault
10:10 16#wb sit-ups vs GHDs, 5 hollow rocks+ 5 supermans+ 5 ring rows vs MUs.
185# BS
15
0
Lauren Kalil
14:56- MU progressions...DU SUCKED!
BS up to 200#... EC partner with Zach... EC run 1:57, 1:49, 1:46, 1:41
15
0
Matt Fortier
bs 155 x 4 - max bs unknown just running the course of all these squats 400 splits - 1:28, 1:15, 1:06, :55
12
0
Pauly VanderKelen
7:14 (UB MUs!)
HBBS - 10@135 WU, 8@185 WU, 6@ 225 WU, 245, 255, 265, 275. On the first rep of my 5th set (stayed @ 275#) I felt a sharp pain in the lateral portion of my left knee. I did not attempt to complete the remaining 2 sets of squats because of the pain :( EMOM10 - Strict HSPU 3x5, 3x4, 2x3, 2x2 / 3 peg board ascents halfway up and descents.
2
0
Rachael Salata
BS ^225
185-185-195-205-215-225 No time. MUP.
19
1
Nice squat weights! I really need to get stronger in that area
Rachel Meyers
13:57 #125-145 BS
2 rounds Du, 1 round single, mod mu (5 MUP, 5 hips to rings, 5 dips)
16
0
Sam Carter
11:50- sloooooow MU ate way too close to wod. Borderline barfed!
Light BS ^175 due to knee
13
0
Theresa Rosenquist
12:18***
***MegaMODs: 40m KB FRC (#35s)/MUP: 5 H2R/5trans/5 RD. BS skills w/o box: #85/105×5}×5.Mo ilíty!!
14
0