1.) Front Squat 5 x 5 @ approx 75% every 90 sec.
2.) Shocked
5-4-3-2-1
Strict Deficit Handstand Push-up, 2x45lb plates men/ 1x45lb plate women
Power Clean 255/175lb
Muscle Up
3.) 7 min Hollow Rock & Superman, alternating every 30 sec. Holds if unable to rock.
*4.) Snatch 5 x 3 @ High Hang position from blocks, add load each round
*5.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups
Strict Narrow Grip Pull-ups
Strict Chin-ups
*6.) Tabata
Assault Bike
Rest 1 min
Row 1K for time
2.) Shocked
5-4-3-2-1
Strict Deficit Handstand Push-up, 2x45lb plates men/ 1x45lb plate women
Power Clean 255/175lb
Muscle Up
3.) 7 min Hollow Rock & Superman, alternating every 30 sec. Holds if unable to rock.
*4.) Snatch 5 x 3 @ High Hang position from blocks, add load each round
*5.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups
Strict Narrow Grip Pull-ups
Strict Chin-ups
*6.) Tabata
Assault Bike
Rest 1 min
Row 1K for time
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Amanda Zeamer
6:47
Hspu off box (someday), 125# pc, ring rows and dips with thin blue band...fs @ 115#
5
0
Angel Anderson
8:25
SP 55#, PC 95# (shoulda went heavier) Hips2Rings and Ring dips w/green band FS @95# SPUC w/green band Assault Tabata and 5:12 1000m row
10
0
Antonia Shanle
This looks fun and I'm sad I'm missing it.
10
2
Brett Kohout
16:00
165# PC & kipping dHSPU from double 45# plates. Struggles today with MU. YOGA W/ T! Much needed
2
0
Brittany Nohr
Finished it
160 front squat. 15# plate deficit kipping hspu. 155 power clean. Mup
4
0
Cassie Christianson
155# FS
175# PC (all reps! 😀) and kipping deficit hspu 25# plate and parallel ring rows
8
0
Garrett Lowney
5:46 Rx
Krystal yells at me for not posting, so I am going to try and post more. Yesterday was 2:20 and Monday was 1 round plus 330m of the run
12
2
Grace Adler
11:45
125# PC, 5 strict HSPU @15# deficit/rest with no deficit, hip2rings + ring dip. 105# FS.
8
0
Jenna Hanson
8:03 Strict press @ 45-55#, Cleans @ 85-95#, Ring Rows and dips
I increased weight at round 3! FS^85#
10
0
Jim Koehler
9:30 at 185# PC...no deficit strict hsput ...rows and red band dips
FS at 215#
9
0
Laura VanderKelen
20:20 - 45# deficit kipping hspu, 145# pc, and all ring muscle ups
Front squats @ 130#; 5x3 hh snatches ^95#; assault bike tabata = 43 cals, 4:06 1k row
2
0
Pam Bozec
2x#75; 3x#85 FS
85# PC; deficit HSPU(kip) 45# plates; MU attempt ( head through on most)...dunno my time!
8
0
Paul Mantz
12:49 1 mat hspu kipping and strict, 225 PC, hips to rings and unassisted dips
FS up to 245
9
0
Pauly VanderKelen
40:00 (Power cleans were very challenging today.)
Doubles and singles with the Rx strict deficit HSPUs / 6 cleans @ 225# and the remainder @ 205# / All MUs UB / 5x5 FS @ 245# *4.) Didn't use blocks. Snatch DL into 3 UB reps @ high hang - 95,115,135,145,155# Attempted 165# but just did 3 triple extensions / 5-4-3-2-1-1 of SPUC (ran out of time)
1
0
Rachel Meyers
#95 FS
11:43 #95 cleans, 1 ab mat and #15 plate, ring dips/rows E.c hollow rock/superman
10
0
RaLinda Lamberies
115# fs/11:47
5@ 105, rest @ 110#, mat and thin 10# hspu/mups from low rings
10
0
Scott Adler
13:30 (all mods)
135# fs. Need to stop crashing my mountain bike and get back to box on a regular basis.
12
1
yes i will agree with that statement
Zach Campshure
14:14?
185# power cleans, no deficit strict hspu to start, one mat added to finish. 185# fs
6
0