1.) Every 2 minutes for 10 minutes 10 UB Deadlift/20 Push-ups, add load each round
2.) Troll
3 rounds
with 20/15lb dumbell
Run 800m w/dumbbell
20m Overhead Walking Lunge, R arm
20m Overhead Walking Lunge, L arm
20 Pull-ups w/dumbbell
*3.) With Partner
12 minute AMRAP
20 Strict Toes to Bar, both hang and alternate reps
1 minute Accumulated L-sit, use 1 set of parallettes switching every time partner breaks hold
then
5 minute Max Effort 100m Partner Carry, door to door, switch as needed
note: both partners must touch the doors
*4.) 5 rounds
10 Bench Press @ approx 50-75% of 1RM
10 Chin Ups, as strict as possible
2.) Troll
3 rounds
with 20/15lb dumbell
Run 800m w/dumbbell
20m Overhead Walking Lunge, R arm
20m Overhead Walking Lunge, L arm
20 Pull-ups w/dumbbell
*3.) With Partner
12 minute AMRAP
20 Strict Toes to Bar, both hang and alternate reps
1 minute Accumulated L-sit, use 1 set of parallettes switching every time partner breaks hold
then
5 minute Max Effort 100m Partner Carry, door to door, switch as needed
note: both partners must touch the doors
*4.) 5 rounds
10 Bench Press @ approx 50-75% of 1RM
10 Chin Ups, as strict as possible
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Bryn Odberg
2 rds + lunges RX
Weighted ring rows instead of pull ups. ^155# DL & all push ups
9
0
Hannah Fameree
2 rds + 1 lunge. Banded strict PU then some kipping
105-125# DL, 20 Push-ups (from knees) all rounds. That was 😭😭
4
0
Jenni Phillips
500 m into round 3 at the cap
Did 5 total weighted pull ups (15#) the rest strict no weight. DL up to 155#
11
0
Justin Peterson
22:57
Up to 305 DL. Only got to 10/20 pushups last round before the buzzer.
11
0
Kelsey Waack
3+10 pu (RX db, banded pu no weight)
85#-145# dl, push ups on knees // Open Gym Work: #abmountain and handstand walk work
10
0
Laura VanderKelen
1 REP AWAY FROM FINISHING RX!!! Did my last pull-up after the buzzer
Next time I'll try harder. DL to 175#, 15 push-ups every time. Burn 🔥 🔥
4
0
Lauren Kalil
2 rounds + 20m lunges R arm
RX weight, all strict no band PU...DL up to 170#, all push-ups
3
0
Marcie Kyllonen
27:53 ran 800m x 1, airdyne 5min x 2/lunge no weight
10 kbs 1pood/20 push-ups
8
0
Michael Green
2+12 lunges r arm @ cap RX
115-235 DL all the pushups
13
1
You were right, that did suck
Pauly VanderKelen
24:54 ;) Time cap was 25:00 / First 2 rounds were all strict pull-ups with the DB between my ankles. The third round was kipping pull-ups with the DB between my thighs.
DL followed the WOD - 275, 285, 295, 305, then jumped to 325# / Push-ups in sets of 10, 12, and 8 / No EC, quick turn-around (7:15 a.m. class tomorrow) for camping this weekend!
0
0
Theresa Rosenquist
400m of Rnd3**
**scl'd w/ 400m walk w/#10DBs, #10OH Box stepups, 5 DB PU + 15 kipping, #60 DB BOR R/L v. DL/20 BK-PU.
3
0