1.) Every 2:30 min for 5 rounds 4 Back Squat @ approx 80%
2.) Headlamp
12 minute AMRAP
25 Double Unders
15 Push-Press 115/85lb
10 cal Row
*3.) #abmountain
accumulate total time for time:
6 minutes in Plank
4 minutes in hollow
2 minutes L-sit
note: plank is elbow/front lean rest position. Try to hollow rock for at least 30 seconds of the 4 minutes
*4.) Snatch 5 x 3 @ 70% from blocks @ Hang
*5.) 4 rounds
ME Handstand Push-ups
ME Strict Pull-ups
*6.) Unbroken Bar Muscle-ups 1-2-3-4-5-6-7-8-9-10
Note: come off the bar after every set. Record highest ub set
*7.) 25 Air Squats
50 Walking Lung
Then
Run 1 mile for time
2.) Headlamp
12 minute AMRAP
25 Double Unders
15 Push-Press 115/85lb
10 cal Row
*3.) #abmountain
accumulate total time for time:
6 minutes in Plank
4 minutes in hollow
2 minutes L-sit
note: plank is elbow/front lean rest position. Try to hollow rock for at least 30 seconds of the 4 minutes
*4.) Snatch 5 x 3 @ 70% from blocks @ Hang
*5.) 4 rounds
ME Handstand Push-ups
ME Strict Pull-ups
*6.) Unbroken Bar Muscle-ups 1-2-3-4-5-6-7-8-9-10
Note: come off the bar after every set. Record highest ub set
*7.) 25 Air Squats
50 Walking Lung
Then
Run 1 mile for time
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Amanda Zeamer
2 rds plus 2 push press
Du and penguins, 75#. Bs at 125(80% wasn't happening) extra credit: snatches at 65#, hollow rock and super man, and the squat lunge run.
12
0
Amy Zynda
3@65#
Got all the DUs, 140# squat, and I got to see Barbi!
8
2
Angel Anderson
3+25
DUs for 1 min. +25 penguins, 75# PP. Squats @105. Snatch EC @70#. Hollow rocks & supermans, and squat/lunge/run (yes, I ran voluntarily!)
7
0
Ashley Bourgeois
3+ 5 pp 65#
BS 100#.. 1/3 of those pp were looking a lot like push jerks. 🙄. That was a sweat fest!
10
0
Betsy Soletski
4+11PP. 65#
BS @ 125#. More like 70% 😬 Pilates at home with Windsor Pilates...flash back to 10+ years ago when I got the DVD series from an infomercial
9
0
Brett Kohout
3 + 8 PP
BS 245#; Yoga w/T jamming to 🎶 The Fresh Prince of Bel Air 🎶
9
1
Jocks Jams & yoga...who knew? 😊
Brittany Nohr
4+7 push press rx
If someone can find my ability to push press let me know. Squats at 210
10
0
Lauren Kalil
3+2 cals @ 75#...ducky ass DU today
BS @ 185#...EC snatches @ 75#, ME HSPU 17/19/10/15 ME strict PU w. Red band 8/9/8/10, air squats/lunges/mile all with weighted vest (mile 8:37), ab mountain
13
1
How much work you put in always impresses me
Marcie Kyllonen
4rds+5 kb swings (kb swings for dus/pp 65#/cals on airdyne)
bs 105#
10
1
How did I miss seeing you?!?
Pauly VanderKelen
5 rounds + 1 calorie
Push press - 15,15,(8,7),(9,6)x3 / Right knee is still recovering so C2B pull-ups at the beginning of class - EMOM10 - 8 C2B with 10# in my weight vest / Ring MU skill work focusing on as little of a false grip as possible. The rings were deep in my palms - 4,4,3,3,4,3,3 / *4.) with power snatches - 95,115,135,145, 3 singles @ 155# from hang / Handstand hold practice
0
0
Theresa Rosenquist
5R +5 DU
ALL the DU!🤸 Scl'd w/ #25 DBs (Shldr & wrist). BS w/o box! #100. Post:3×{20 GHSU/20 GH-HE/5 DHPU/5 A-D/Shldr MOB, --> Yoga.
4
0