1.) 7 minutes up the Back Squat Ladder
10 reps 135/95lb
10 reps 185/135lb
10 reps 225/155lb
5 reps 275/195lb
5 reps 315/225lb
ME reps 355/245lb
note: scale option 95/65, 115/85, 135/95, 155/105, 185/135, 205/145lb or 95/65, 135/95, 155/105, 185/135, 205/145, 225/155lb
2.) College Bound
for time:
3 person Team
each member will complete each segment. i.e. partner 1 runs 100m and completes 21 thrusters/ 9 burpee box overs then partner 2 completes and then partner 3. Partner 1 contines with 100m sprint and 15 thrusters/15 burpee box overs
100m Sprint
21 Thrusters 95/65lb
9 Burpee Box Over
100m Sprint
15 Thrusters 95/65lb
15 Burpee Box Over 24/20″
100m Sprint
9 Thrusters 95/65lb
21 Burpee Box Over 24/20″
note: both feet both hands
*3.) 15 minute EMOM 1 Clean & Jerk @ 75%
*4.) 25-20-15-10-5
GHD Sit-ups
Push Press 115/85lb
10 reps 135/95lb
10 reps 185/135lb
10 reps 225/155lb
5 reps 275/195lb
5 reps 315/225lb
ME reps 355/245lb
note: scale option 95/65, 115/85, 135/95, 155/105, 185/135, 205/145lb or 95/65, 135/95, 155/105, 185/135, 205/145, 225/155lb
2.) College Bound
for time:
3 person Team
each member will complete each segment. i.e. partner 1 runs 100m and completes 21 thrusters/ 9 burpee box overs then partner 2 completes and then partner 3. Partner 1 contines with 100m sprint and 15 thrusters/15 burpee box overs
100m Sprint
21 Thrusters 95/65lb
9 Burpee Box Over
100m Sprint
15 Thrusters 95/65lb
15 Burpee Box Over 24/20″
100m Sprint
9 Thrusters 95/65lb
21 Burpee Box Over 24/20″
note: both feet both hands
*3.) 15 minute EMOM 1 Clean & Jerk @ 75%
*4.) 25-20-15-10-5
GHD Sit-ups
Push Press 115/85lb
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Amanda Zeamer
Time capped rx
With my gg team...bs me at 145# for 7. Damn it Zynda beat me by 1
11
2
Grant Soletski
25:08 with billy d and Anderson T
I did front squats because Justin told me to. Fun workout 12:30 your squat sesh was sick.
4
0
Jennifer McFall
RX 24:09 or 26:09 can't remember. with Chris and Christian.
BS 95-195lb 1 rep
5
0
Justin Peterson
18:06 with T.Shaw and Shane
6@355 Squats
10
1
You guys moved like ๐ผ s. Fun to watch.
Krystal Lowney
24:51
Sal/Michelle, BS ME 12 @145# Today was harder than it looked.
11
1
Idk, it looked hard to me ๐๐
Lauren Kalil
20:20 Troy and Chuck
2/225 BS...EC C&J 115#, Weighted GHD and PP @ 65#
7
7
Twinsies on the BS๐ฏ
Oh ๐ฉ...meant that on Liz's score๐๐ป
Krystal is living vicariously through Lauren's squats.
๐๐ you crack me up
I'm certain I'll never see a 225# BS
That's odd. Would have thought being married to Garret meant seeing that on the regular
๐๐ป...made me laugh!
Liz LeCaptain
DONE w/ Terri and Bruce โ
12 reps @ 145#
HAPPY FRIDAY! ๐
11
1
Twinsies on the BS๐ฏ
Marcie Kyllonen
12:46 1 min airdyne/55# thrusters/prego burpee + step ups 20"
bs ^125# for 5 reps
5
0
Pauly VanderKelen
19:48 with Laura, Nick, and Trevor
6x10 HBBS @ 135# - Still healing - Thrusters were slow on the ascent :/
0
0
Ted Kemen
19:15 carried on the wings of Ty & Derek
205# BS x4
13
1
Don't be modest Teddy your crushed!
Theresa Rosenquist
๐๐๐Sam A, Z, & Sam S๐๐๐!!!
2135 w/ Beth M. (way to go gurl!!) @ #55 (STO for me. 9 Thruster tho & BBSO (16")). BS: 65/75/85}ร10 > 95/105/115}ร5 > 120ร1. EC: Yoga.
6
0