1.) Move Faster
3 person team
10 minute CAP
10-13-16 Bar Over Burpees
19-22-25 Pull-ups
28-31-34 Deadlift 225/155lb
19-22-25 Pull-ups
10-13-16 Bar Over Burpees
note: each member must do one full set before next member can start the next set. set order as you wish
Choose 1 extra credit
*2.) 3 person team for time
21 Snatch 185/125lb
15 Snatch 205/135lb
9 Snatch 225/155llb
note: any snatch you like, alternate every rep
*3.) SPUC&CMHT
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups
Narrow Grip Bench Press 225/155lb
Strict Narrow Grip Pull-ups
Bench Press 225/155lb
Strict Chin-ups
note: not for time but do not stop moving though. steady eddy is the goal bench press needs to be scaled to a weight that allows you to not need a spotter
*4.) 3 rounds
15 Back Extension
12 Reverse Hyper
note: go really slow on the back extensions
*5.) 20 minute plank, every time you break run 400m
note: planking is the goal not 2 miles of running. suck it up and hold that plank as long as you can
3 person team
10 minute CAP
10-13-16 Bar Over Burpees
19-22-25 Pull-ups
28-31-34 Deadlift 225/155lb
19-22-25 Pull-ups
10-13-16 Bar Over Burpees
note: each member must do one full set before next member can start the next set. set order as you wish
Choose 1 extra credit
*2.) 3 person team for time
21 Snatch 185/125lb
15 Snatch 205/135lb
9 Snatch 225/155llb
note: any snatch you like, alternate every rep
*3.) SPUC&CMHT
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups
Narrow Grip Bench Press 225/155lb
Strict Narrow Grip Pull-ups
Bench Press 225/155lb
Strict Chin-ups
note: not for time but do not stop moving though. steady eddy is the goal bench press needs to be scaled to a weight that allows you to not need a spotter
*4.) 3 rounds
15 Back Extension
12 Reverse Hyper
note: go really slow on the back extensions
*5.) 20 minute plank, every time you break run 400m
note: planking is the goal not 2 miles of running. suck it up and hold that plank as long as you can
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Antonia Shanle
11:59 partner with Rachael
Snatches after and Rach with a big double PR!!
16
0
Brittany Nohr
Finished forgot time
T2b from floor and hip extension ec from yesterday done and hspu work
2
0
Grant Soletski
Christian/Troy & myself 16 and change
i subbed ring rows and they are not easy. that was fun
7
2
Laura VanderKelen
13:40 rx with Brett and Christy
Yoke/farmer/box ec from Wednesday, 50 strict ghds
1
0
Paul Mantz
I3:35 Rx with Paula and Jimbo
Plank/run extra credit. That was a lot of fun, I actually enjoyed the burpees... weird
12
0
Pauly VanderKelen
12:06 with Chuck and Timm!
16,25 UB,34 (30 UB,4),22 (11,6,5),16 / Stretched while watching Laura's shin splint dry needling session.
0
0
Rachael Salata
11:59 Rich& Toni 👯
All the fitness with Toni. Mad snatching after.
11
3
Rich is off his game he is holding you back you should have been done in at least 7min
#ALLthe reps 👊👊👊
Way to go on the snatch PR x 2!
Scott Adler
16;49 (155#) w/ Bruce and Eric
I was planning to enter 15:49 until I saw Bruce and Eric's post
4
0
Theresa Rosenquist
What Tyler said 👇
We all moved like Tyler today. 😇😇😇 Scl'd DL #125. EC: GH-BE/R-Hyp & Yoga.
6
0
Timm Uhlmann
12:06 with Pauly and Chuck
185 DL for me. Did all 19 pull-ups in a row which was unexpected (at least on the way up)
1
1
Great job Timm!