1.) Lenard
22 minute AMRAP
5 – Strict Deficit Handstand Push ups
16 – Strict Chest to Bar Pull-ups
66 – 3 Second down 3 Second up Push-ups
5 – Strict Deficit Handstand Push ups
31- Strict Chest to Bar Pull-ups
15 – 3 second down 3 Second up Push-ups
Choose 1 extra credit to complete after WOD
*2.) Split Jerk 3-3-2-2-2-1
note: add load each round
*3.) 5 rounds, with Barbell
10 Supinated Grip Bent Over Row
10 (each leg) Single Leg Deadlift
note: add load each round and only add load to single leg deadlift if all 10 reps on each leg were unbroken and balanced
*4.) 6 Rounds
7 Reverse Hyper, heavy
100m Sprint
note: choose one load for reverse hyper for all rounds
*5.) CrossFit HQ WOD 170531
15-12-9 reps for time of:
Double body-weight deadlifts
3/4 body-weight shoulder presses
22 minute AMRAP
5 – Strict Deficit Handstand Push ups
16 – Strict Chest to Bar Pull-ups
66 – 3 Second down 3 Second up Push-ups
5 – Strict Deficit Handstand Push ups
31- Strict Chest to Bar Pull-ups
15 – 3 second down 3 Second up Push-ups
Choose 1 extra credit to complete after WOD
*2.) Split Jerk 3-3-2-2-2-1
note: add load each round
*3.) 5 rounds, with Barbell
10 Supinated Grip Bent Over Row
10 (each leg) Single Leg Deadlift
note: add load each round and only add load to single leg deadlift if all 10 reps on each leg were unbroken and balanced
*4.) 6 Rounds
7 Reverse Hyper, heavy
100m Sprint
note: choose one load for reverse hyper for all rounds
*5.) CrossFit HQ WOD 170531
15-12-9 reps for time of:
Double body-weight deadlifts
3/4 body-weight shoulder presses
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Amanda Zeamer
6/15 push ups
Ring rows instead of c2b (torn hands) strict hspu to mats, jerks 65-100#, 50 cal air assault 25 ghds 25 shoulder press (15# db) 50 cal air assault, 5 rounds bent over rows 55# 10 ghds. RIP Lenard
10
0
Antonia Shanle
1+ 12/16 c2b (banded) RIP Lenard
200# split jerk PR! Muscle ups were happenninnnnnn
11
0
Brittany Nohr
2/15 push-ups
Banded c2b and 45# plate and abmat for hspu. Split jerks up to 160
7
0
Bruce Hoffort
16 of 31 C2B with green/blue bands
Knees to ground after 30-ish pushups. 2 abmats on 1st 5 HSPU, then only decended on the last 5. R.I.P. Lenard.
12
0
Cassie Christianson
5/31 pullups (sub strict pullups and reg.strict hspu)
Jerks to 145# (fail 160#) jello arms
8
0
Christian Stueber
21 C2B
Push-ups from knees, black bands for C2B, box for HSPU, E.C: rows & 1-legged DL's @ 35#
0
0
Derek LaBonte
10/15 push ups
I love every single one of you. Thank you. RIP Dad.
29
18
You are an awesome individual glad I know you!
^^^what they said. Proud of you Derek, we all love you.
We love you Derek.
We love you Derek and all you do!! Your dad is so proud of you!
Thinking of you today!
You make your dad proud each and every day!
God bless Derek!
D- I'm sure your father is proud of the man you've become. We're all blessed that you came into our lives.
Thank you for coming into our lives D! You father would be proud of the man you have become!
Thinking of you today, keep pushing hard your dad sees it and i am sure is proud.
Keep on making him proud!! Much love D!!
Definitely glad that you came into the box
^^^ALL the above!^^^ Love you!!
Love ya sensei
As Ray LaMontagne once said "you are the best thing"
Derek- you are remarkable. Big, big hugs today and everyday. π
D- thanks for being such an awesome person!
Thinking of you today.
Hilary Krueger
2 of last 15 push up
Green red band pull up, mostly knee push ups. Your strength is inspiring Derek. Love ya.
14
0
Jenni Phillips
5/15 push-ups.. holy buckets. π³
Did some MODs. Did lots of EC. RIP Lenard πΊπΈ
1
0
Jennifer McFall
1 round + 5hspu
Black and red band pullup, 2abd mat and 10lb plate hspu.
11
0
Jordan Heider
finished the 66 pushups
24/66 3-sec pushups, the rest slow strict pushups. C2b with band. HSPU one ab mat. EC split jerks up to 125#
10
0
Kate Mantz
1 + 2 HS holds (2Mats, band, knees...after the 66 PUs the HSPU were holds) & Vup/ Sit up EX cred.
We lost my Father in Law the same way... Proud to sweat in his and Lenard's honor. Rest In Peace π¦π
14
0
Lauren Kalil
1 round + 13/16 strict C2B
Started with 1 ab mat for HSPU increased to 2 by second set, used 2 bands for C2B... also did a crap ton of EC fun stuff
13
0
Paula Soletski
5/15 push ups. Box for hspu, blue band for pull ups, knees for pushups. 55# dl and rows.
7
0
Pauly VanderKelen
Rest Day
Taking care of Laura following her finger reconstruction operation.
0
0
Rachael Salata
13/15 push-ups
Scaled DHSPU. EC. RIP Lenard. Keep doing what you're doing, D. Thanks for sharing your story.
9
0
Rachel Meyers
1/15 push ups. Hspu with 1 ab mat, green/small red band for c2b
3 rounds of single leg DL/row #54
15
0
Theresa Rosenquist
Lots of Love to you Derek!!
Toasted arms for sure...thru 10/15 Pushups (*scl'd). Lenard, you have an amazing legacy in Derek!! RIPπ
8
0
Ty Krueger
24 of the 31 strict C2B - RIP Lenard
HQ WOD after with Chuck and D - 15/12/9 of 155# strict press and 405# DL - 15ish minutes
15
0
Yvonne Otero
1 rd + 5 situps w 6 # WB (situps instead of pu's), black band, hspu from box
5 rds 20# DB farmer carries & 10 burpees
14
0