1.) HEAVY 17.5
10 rounds:
9 thrusters
35 double-unders
M 135 lb. F 95 lb.
Time cap: 12 minutes
*2.) Every 3 minutes for 15 minutes 1 Deadlift
Note: spend a fair amount of time working up to first set. It should be not funny heavy for each rep.
*3.) 3 rounds
15 Reverse Hyper
25 Wall Squats
15 Tripod to Headstand
*4.) 7 minute AMRAP
35 Double Unders
6 Alternating DB Snatch 100/75lb
Note: yes full.
*5.) All in Plank
50 Alternating Leg Raises
50 Alternating Knee to Chest
50 Alternating Arm Raises
Note: don’t fall on your face so rest when needed.
10 rounds:
9 thrusters
35 double-unders
M 135 lb. F 95 lb.
Time cap: 12 minutes
*2.) Every 3 minutes for 15 minutes 1 Deadlift
Note: spend a fair amount of time working up to first set. It should be not funny heavy for each rep.
*3.) 3 rounds
15 Reverse Hyper
25 Wall Squats
15 Tripod to Headstand
*4.) 7 minute AMRAP
35 Double Unders
6 Alternating DB Snatch 100/75lb
Note: yes full.
*5.) All in Plank
50 Alternating Leg Raises
50 Alternating Knee to Chest
50 Alternating Arm Raises
Note: don’t fall on your face so rest when needed.
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Bryn Odberg
4 rds + 18 DUs (85# FS)
First wod actually doing DUs. It was a mess, but I did it!
9
0
Jordan Heider
4 rds + some DUs
mix of Penguin hops and DUs. EC with Sam and Jim. DLs up to 300#.
6
0
Lauren Kalil
4 + 1 thruster RX
Worked on BS, new 5# PR @ 235#, 100 banded squats to work on my 🍑
10
1
Steady killin it 🤜🤛
Pauly VanderKelen
7 rounds + 7 thrusters @ 135#
Great warm-up by Coach Shaw! / Attended the dry needling demonstration / Mobility / DL - 365,385,405,415, failed 425 and 420 because I was burnt out. Finished with 5 UB reps @ 365# / HS hold skill work / 2 x 50 ft HSW
0
0
Sam Scherwinski
5 + 2 Thrusters RX
Deadlift extra credit: 405#! (5# PR)
13
3