1.) 30 seconds Max effort Thrusters 30 seconds rest maintain front rack for entire 5 minutes 75/55lb
2.) Garage
11 minute AMRAP
10 Chest to Bar Pull-ups
15 Triple Unders
note: triple unders are scaled 4 to 1 to dubbs
*3.) Every 2 minutes 5 Snatch High Pulls -> 1 Snatch with 5 second pause in hole
*4.) 2 Person Teams, for time
400m Hanging Kettlebell Run 2/1.5 pood
400m Rope Run
400m Run
note: for the hanging KB portion run with a kettlebell hanging from your rope. both run at the same time for the individual run. record time of both partners example: if tommy schmidt and i were partners i would most likely crush him on that last run since i literally won’t be carrying him once the rope gets put down so I come in at 9:06 and he comes through at 9:22 i would record 9:06/9:22. just kidding tom:) well kinda.
*5.) SPUCWSMS
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups
Weighted GH Raise
Strict Narrow Grip Pull-ups
Weighted Hip Extension
Strict Chin-ups
note: for the gh raises grab a 2.5, 5 lb plate if that’s all you can do. if you are unable to do that by now you really probably should start doing these more.
2.) Garage
11 minute AMRAP
10 Chest to Bar Pull-ups
15 Triple Unders
note: triple unders are scaled 4 to 1 to dubbs
*3.) Every 2 minutes 5 Snatch High Pulls -> 1 Snatch with 5 second pause in hole
*4.) 2 Person Teams, for time
400m Hanging Kettlebell Run 2/1.5 pood
400m Rope Run
400m Run
note: for the hanging KB portion run with a kettlebell hanging from your rope. both run at the same time for the individual run. record time of both partners example: if tommy schmidt and i were partners i would most likely crush him on that last run since i literally won’t be carrying him once the rope gets put down so I come in at 9:06 and he comes through at 9:22 i would record 9:06/9:22. just kidding tom:) well kinda.
*5.) SPUCWSMS
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups
Weighted GH Raise
Strict Narrow Grip Pull-ups
Weighted Hip Extension
Strict Chin-ups
note: for the gh raises grab a 2.5, 5 lb plate if that’s all you can do. if you are unable to do that by now you really probably should start doing these more.
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Amanda Zeamer
Done
Thruster rx, c2b pull ups rx!!and penguin taps-2 rounds plus 7 c2b, 4 rounds-mb v ups, deadstop front squat, wt step ups (10 of each)
9
0
Antonia Shanle
1 full round (3 rounds with TU time cap)
Was a little bitch on the thruster/holds.
12
0
Betsy Soletski
3+3 DU
45 DU/round - 3 rnds with purple band ...last round no band and got my first 4 unassisted C2B!!! Rest were attempts. Thrusters 10/10/5/5/6 two or three little breaks from front rack.
13
5
Brittany Nohr
1+ 5 TU
First set of TU took a reaaaalllllly long time. First time doing regular c2b in a wod. 7-10 thrusters per round. 5,4,3,2,1 strict pu, gh raise, hip extension. Partner run with 2 pood kb w/ Chris. 3 bmu and hs walk work
4
0
Bryn Odberg
6 + 7 KB swings (in place of pull ups)
Front squats in place of thrusters: 55# dropped once
9
0
Grant Soletski
10/8/7/6/8 Thrusters 4+32DU's
Did 15 C2bs first two rounds because I am dumb. KB run with Mikey me 6:11 him 6:27. That was a fun day all around.
9
0
Hannah Fameree
4.rds - DU Practice for 90 seconds each round. Used thin red band for c2b
~35 thrusters, 35#
5
0
james macco
1 round + 4 TU. Not wise to use my time to practice a new skill.
8,7,8,7,9. Dropped bar on last 30 second. Dumb 💩 EC - pull-up stuff. Also worked on handstand walk.
6
0
Kelsey Waack
Kelowna Crossfit
8 rds every 90 seconds: 55-95# pcl, hcl, sq cl // WOD: mile run, ME c & j (8 @ 85#) / 800 run, ME p sn (26 @65#) / 400 run, ME thrusters (24 @ 55#)
7
0
Laura VanderKelen
7-9 thrusters per round
Stopped dubs on my second round and switched to air assault due to shin pain, 40 c2b
1
0
Lauren Kalil
4 + 2 c2b
I have no idea how many thrusters but it sucked. Some EC run and the SPUCWSMS
7
0
Michael Green
3+10 TU's
Thrusters RX ( no breaks) 50 Cal 3:20 Assault bike , Runs with Grant 6:27
8
0
Michelle Johnson
3 + 11 DUs
Subbed 60 DUs/rd; Thrusters: 15, 13, 12, 12, 13
6
1
Wow-that's a lot of thrusters! Nice work 👍
Pauly VanderKelen
4 rounds + 5 C2B
Did all triple-unders. Got up to 4 UB in the WOD. Practiced more after class and got 12 UB!!! 1.) 10-12 thrusters every round / No time for programmed EC because Grant kicked us out :(
0
0
Theresa Rosenquist
4R+75/105 DU-SU combo**
**Scl'd w/ 15 DU+105 SU & B-PU. Thrusters w/ bar only & no box!! (48 reps) 🤗🤸♀️🤗
8
0