1.) 15 minute AMRAP
10 Double Overhead Walking Lunge, light dumbbells
15 Hip Extension
200m Run
note: start the run as a slow jog then add a little bit of speed each round
2.) The Runs
10 rounds
200m Sprint
rest 30 seconds
*3.) Every 3 minutes for 4 rounds 5 Deadlift @ approx 70%
*4.) 3 rounds for time with 7 minute cap
7 Shoulder to Overhead 155/105lb
10 Chest to Bar
*5.) Alternating every minute for 8 minutes
Ring Kip Swings
Handstand Hold
10 Double Overhead Walking Lunge, light dumbbells
15 Hip Extension
200m Run
note: start the run as a slow jog then add a little bit of speed each round
2.) The Runs
10 rounds
200m Sprint
rest 30 seconds
*3.) Every 3 minutes for 4 rounds 5 Deadlift @ approx 70%
*4.) 3 rounds for time with 7 minute cap
7 Shoulder to Overhead 155/105lb
10 Chest to Bar
*5.) Alternating every minute for 8 minutes
Ring Kip Swings
Handstand Hold
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Grace Adler
Done (didn't note time or cal - was just happy to be done)
Assault bike instead of run-0.3mi each round. AMRAP done with mod for lunge (thanks, T)
11
0
Lauren Kalil
12:29 avg 45 seconds...messed up and waited an extra 15 one round
EC DL 175#, S2O and C2B, hip raises, hips to rings, handstand walk (almost 20ft unbroken yay!)
14
2
Pauly VanderKelen
11:30
1.) 6 rounds + 15 Hip Extension / 5x5 HBBS @ 225# Knees felt good! / *4.) 3:28 - UB S2O, 5-5 for C2B
1
0
Theresa Rosenquist
14:06** (250m Rows)
Ugh! Tried getting away with 200m but JTP would not have it! 🙄 Lunges went well, 5R on ASS Bike -> TGUs
3
0