1.) 3 Position Power Snatch every minute on the minute for 7 minutes 115/85lb
2.) Gulf Stream
3 rounds
50 Air Squats
5 Muscle Ups
50 Double Unders
note: air squats will be to target on the bottom and top of the squat medicine ball, abmats, slam balls for the bottom and a pull-up bar for the top of your squat
*3.) Clean 3-2-2-1-1-1, add load and rest no more than 3 minutes between sets start at approx 70%
*4.) 3 rounds at a reasonable pace
25 Hip Extension
15 Back Extension
5 Weighted GH Raise
2.) Gulf Stream
3 rounds
50 Air Squats
5 Muscle Ups
50 Double Unders
note: air squats will be to target on the bottom and top of the squat medicine ball, abmats, slam balls for the bottom and a pull-up bar for the top of your squat
*3.) Clean 3-2-2-1-1-1, add load and rest no more than 3 minutes between sets start at approx 70%
*4.) 3 rounds at a reasonable pace
25 Hip Extension
15 Back Extension
5 Weighted GH Raise
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Laura VanderKelen
17:44 12/15 muscle ups
Snatches @ 75#, 3 minutes L sit was super hard; practiced 🦋 pull-ups; 4 minute air dyne interval
5
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Pauly VanderKelen
9:08
*4.) from Wednesday's EC - Yoke walk with (4) 45s, farmer carries with (4) 45s, and 39" box jumps. 4 minute Assault intervals complete - 57 cals / Accumulated 3 minutes of L-sit hold on parallettes in 10s - 15 sec. segments. Afternoon swimming at the Johnson's house. 7 laps of 150 meters = 1,050 meters of swimming. Mix of front stroke, back stroke, breast stroke, and butterfly stroke.
0
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Theresa Rosenquist
Plates & WOD**
**I moved. Squats to == /MMU + BA-RD but I did DU!!🤸11:25. Snatch @ measly #40-45.#shoulderintact
4
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