1.) 4 Front Squats every 2 minutes for 10 minutes @ approx. 70%
2.) Isosceles
7 rounds
12 GHD Sit-ups
3 Muscle Ups
12 Push-ups
note: 12 minute cap
*3.) 3 rounds for time:
20 cal Assault Bike
20 Toes to Bar
note: concentrate on staying shy of that redline on the assault bike and maintain consistency though out 3 rounds
*4.) Overhead Squat 6-6-6-6 @ approx 60%
*5.) 10-8-6-4-2
Alternating DB Power Snatch 80/55lb
Burpee Box Overs 24/20″
2.) Isosceles
7 rounds
12 GHD Sit-ups
3 Muscle Ups
12 Push-ups
note: 12 minute cap
*3.) 3 rounds for time:
20 cal Assault Bike
20 Toes to Bar
note: concentrate on staying shy of that redline on the assault bike and maintain consistency though out 3 rounds
*4.) Overhead Squat 6-6-6-6 @ approx 60%
*5.) 10-8-6-4-2
Alternating DB Power Snatch 80/55lb
Burpee Box Overs 24/20″
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Amanda Zeamer
11:43
pull us for muscle ups, ring rows for push ups, goblet squats for front squats (8 at 53#), db snatch at 35 with just box jump overs, assault and toe to bar done
8
0
Bruce Hoffort
6-rounds even
50/50 GHD & normal situp 50/50 pushups Milking the ear infection 135# FS
11
0
Lauren Kalil
4+2 MU
Mixture of muscle ups and hips to rings/MUP (got 3 MU), FS 140#, OHS 85#, DB PS and BBO, some curls and bench press
11
0
Megan Vogel
4 rounds + 105# FS
MOD MU (3 h2r + 3 follow thrus + 3 band assisted ring dips)
1
0
Theresa Rosenquist
5 Rounds**
**scl'd w/ BA,MU (swing+RD), 50% mod PU, EZ squats (knee!) & shlder rehab & Yoga
3
0