1.) 15 minute AMRAP
25 Wall Squats
15 Hip Extension
20m Handstand Walk
2.) Objective
With a 20 minute running clock
Run 1 mile, record time
7 minutes to find 3 RM Clean, touch and go zero pause. Record load
ME Burpees to target 6 above highest reach, record burpees
*3.) 30 seconds on 30 seconds rest for 10 minutes
Starts in plank, Right knee to chest, Left knee to chest
Rotate to Left side plank, Right knee to chest
Rotate to plank, Right knee to chest, Left Knee to chest
Rotate to Right Side Plank, Left Knee to chest
Rotate back to plank and repeat movement until 30 seconds expire
Note: perfect plank position is the goal, side plank with the arm straight up in the air and body as straight as amenards Home Depot 2×4
*4.) Every 90 seconds for 5 rounds 3 Back Squat @ approx. 80%
*5.) Snatch 3-3-3-3-3 from blocks @ Hang every 3 minutes @ approx 65-75%, do not add load
Note: drop and reset each rep
*6.) 50 cal Assault bike, slow and steady
Then
Row 2K for time
Note: do not rest after the bike
25 Wall Squats
15 Hip Extension
20m Handstand Walk
2.) Objective
With a 20 minute running clock
Run 1 mile, record time
7 minutes to find 3 RM Clean, touch and go zero pause. Record load
ME Burpees to target 6 above highest reach, record burpees
*3.) 30 seconds on 30 seconds rest for 10 minutes
Starts in plank, Right knee to chest, Left knee to chest
Rotate to Left side plank, Right knee to chest
Rotate to plank, Right knee to chest, Left Knee to chest
Rotate to Right Side Plank, Left Knee to chest
Rotate back to plank and repeat movement until 30 seconds expire
Note: perfect plank position is the goal, side plank with the arm straight up in the air and body as straight as a
*4.) Every 90 seconds for 5 rounds 3 Back Squat @ approx. 80%
*5.) Snatch 3-3-3-3-3 from blocks @ Hang every 3 minutes @ approx 65-75%, do not add load
Note: drop and reset each rep
*6.) 50 cal Assault bike, slow and steady
Then
Row 2K for time
Note: do not rest after the bike
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Alli Nowak
8:53 mile; clean 85#; burpees 70
Took the cleans easy at home - not feeling good today
5
0
Amanda Zeamer
9:38 mile, 125# tng cleans, 34 burpees
4rds of wall squats, hip extensions, and he holds. Snatches at 65#, bs at 125#, 50 cal and 2k row complete.
10
0
Brandon Meehan
2rds + 5 squats, handstand holds (thanks derek), 8:19mile, 165 3rm (thanks derek for the push), 20+ burpees
12
1
Crushing! 🤘🏽🇺🇸
Derek LaBonte
6:08 mile; 255 cleans tng; 90 burpees
17
5
james macco
6:06 200 mtrs with 150# sand bag in lieu of running a mile
185# cleans 64 burpees
2
0
Laura VanderKelen
6:50 mile PR!!, 135# touch n go cleans, 73 burpees to 6" target
Failed 3rd rep @ 140, those zero pause were tough
5
0
Liz LeCaptain
7:43 mile - 125# clean - 52 burpees
2 rounds + 25 wall squats + giraffe facts thanks to Justin and Derek
16
4
Giraffe facts?? Can I hear some too?
Giraffeology not to be mistaken with graphology
Their necks are that long so the Lions don't go for their heads when they attack
Ohhh, I was always told it was because their feet smell 😂 #thankyoulaffytaffy
Pauly VanderKelen
6:06 mile / Clean triples @ 135,165,185,205,215# / 89 burpees
4 rounds + 2 meter HSW / No EC because family is in town.
0
0
Rachael Salata
6:55 mile-170 clean-69 burpees
Justin gave a great speech this morning.
18
2
Tyler Shaw
6:58 mile 240# cleans 60 burpees
I DONT CARE WHAT YOU SAY ALL 3 WERE TOUCH AND GO
11
1
More like "caress-and-go"..