1.) 15 minute AMRAP
10 Back Extension
20m Knife Hand Waiter PVC Overhead Lunge
10 Tripod to Headstand
20 Wall Squats
2.) Dat Donkey
3 Rounds
15 Front Rack Lunge 135/95lb
20 Deadlift 135/95lb
25 Back Squat 135/95lb
*3.) for time
30 Push Jerk 185/135
30 Chest to Bar Pull-ups
*4.) 3 person Team
150 Thrusters 135/95lb, alternate every 5 reps
Note: transition transition transition. 30 transitions at 10 seconds a piece add up to a lot of time. Have a transition plan prior to starting
*5.) 12 minutes alternating movements every minute
1 minute Plank
1 minute Overhead Hold with light plates or light dumbbells
1 minute Handstand Hold
note: all time is accumulated so if you do not maintain whatever position for a whole minute continue on until minute is accomplished. the overhead hold, take a pair of light plates or dumbbells in front of the mirrors and slowly squat in to the basement while maintaining perfect overhead position only squat as far as allows for perfect position
*6.) Row 5000m not for time
note: men maintain a 2:00 pace and women a 2:20 pace
10 Back Extension
20m Knife Hand Waiter PVC Overhead Lunge
10 Tripod to Headstand
20 Wall Squats
2.) Dat Donkey
3 Rounds
15 Front Rack Lunge 135/95lb
20 Deadlift 135/95lb
25 Back Squat 135/95lb
*3.) for time
30 Push Jerk 185/135
30 Chest to Bar Pull-ups
*4.) 3 person Team
150 Thrusters 135/95lb, alternate every 5 reps
Note: transition transition transition. 30 transitions at 10 seconds a piece add up to a lot of time. Have a transition plan prior to starting
*5.) 12 minutes alternating movements every minute
1 minute Plank
1 minute Overhead Hold with light plates or light dumbbells
1 minute Handstand Hold
note: all time is accumulated so if you do not maintain whatever position for a whole minute continue on until minute is accomplished. the overhead hold, take a pair of light plates or dumbbells in front of the mirrors and slowly squat in to the basement while maintaining perfect overhead position only squat as far as allows for perfect position
*6.) Row 5000m not for time
note: men maintain a 2:00 pace and women a 2:20 pace
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Amanda Zeamer
11:30 65#
Legs are in rough shape today. 5,000m row complete. 30 min accessory work.
10
0
Amy Zynda
13:15 75#
Lunges. Ow.
13
4
Jason Nobles
19:30 Rx
Lot slower by last time was 115#. Yesterday's strict press and sit up EMOM to start. And putting up a fence. :)
8
0
Krystal Lowney
12:28 85#
Slower but heavier than last time. 7 mile run before class.
15
1
beast mode!
Lauren Kalil
14:34 RX...5 seconds slower than last time but didn't do it RX
100 cal assault bike, GHDS and Thrusters, negative handstand push-ups
10
0
Megan Vogel
10:26 @ 55#
Scaled to work my way in. #Rookie
9
1
Are you related to a Jena Vogel?
Pauly VanderKelen
10:35
Last PR was 9:48 on 2/6/17. Leg strength wasn't there. Needed to have a slight pause after each squat :/ Knees felt okay. Lower back got lit up. All lunges UB, 19 UB DL, final DL and then a hang power clean to get the bar on my back, all squats UB. *4.) from yesterday 100 cal recovery Assault complete in 12:34 / *3.) complete in 8:23 - 5x6 push jerks and 5x6 C2B / 12 rounds of 10 second hanging L-sit followed by a 20 second rest.
0
0
Theresa Rosenquist
12:22"*
Mods but still a challenge! KB lunges(#26)/KBDL(#40)/KB Narrow Goblet Sq(#40). 15' AMRAP ✓ EC: Yoga.
13
0
Todd Rocheleau
Loooooonnngggg time
With 2 foam rolling sessions after each round...low back!!!
2
0