1.) Partner Medicine Ball Lateral Toss 8 minute AMRAP
20 reps @ 6′, 10′, 16′, 10′, 6′,10′, 16′, 10′, 6’………..
note: start with partners standing 6 feet apart (1 mat long way) complete 20 reps then 1 partner moves 4 feet further (1 mat long side and 1 mat short side) 20 reps then 6 feet further 20 reps and back down. alternate throwing direction every 10 reps
2.) Diesel
9-6-3
Deadlift 355/245lb
Bar Muscle Ups
*3.) 10 minute EMOM
odd- Plank Hold
even- 10 Strict Press 95/65lb
*4.) Snatch 15 reps from blocks @ High Hang starting @ 50% working up to approx 75%
*5.) Back Squat 6-6-6-6 @ approx 65%, rest no more than 3 minutes between sets
*6.) 5 rounds
20m Handstand Walk
10 Reverse Hyper
20 reps @ 6′, 10′, 16′, 10′, 6′,10′, 16′, 10′, 6’………..
note: start with partners standing 6 feet apart (1 mat long way) complete 20 reps then 1 partner moves 4 feet further (1 mat long side and 1 mat short side) 20 reps then 6 feet further 20 reps and back down. alternate throwing direction every 10 reps
2.) Diesel
9-6-3
Deadlift 355/245lb
Bar Muscle Ups
*3.) 10 minute EMOM
odd- Plank Hold
even- 10 Strict Press 95/65lb
*4.) Snatch 15 reps from blocks @ High Hang starting @ 50% working up to approx 75%
*5.) Back Squat 6-6-6-6 @ approx 65%, rest no more than 3 minutes between sets
*6.) 5 rounds
20m Handstand Walk
10 Reverse Hyper
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Amanda Zeamer
Stuff
3 rounds: 10 single leg weighted step ups, 10 vups, 20 alt lunges weighted, 10 hollow rocks, 10 single leg deadlift weighted (time crunch)
13
0
Amy Zynda
8 something. High bar from box.
205 was a mistake. Rib cage bruises forming. Lateral toss with RaLinda.
14
0
Brittany Nohr
Complete
Did 5 bmu and the rest low bar. DL 245. High blocks snatch ec with the boys.
3
0
Kate Mantz
2:38 (light load/low bar)
EMOM extra credit w/ D&JT and Yoga w/ T. Knee feels good, fitnessing again feels great! 😎
14
1
Welcome back to the land of fitness
Krystal Lowney
10:29 165#
12 BMUs then got in my head and switched to low bar🤦🏼♀️
19
1
Still awesome!
Pauly VanderKelen
4:47
9 UB DL, 5-4 bar MUs, 3-3 DL, 3-3 bar MU, 3 UB DL, 3 UB bar MU / 1.) with Laura / *4.) High hang snatch triples without blocks - 95,115,135,145,155# / *3.) More difficult than I anticipated! Time necessary for strict press went into plank time for some rounds. Broke up the strict press into two sets a couple times.
2
0
Timm Uhlmann
3 rounds
Did first set at 235, then finished at 185 DL. Need to work on form.
11
0
Tyler Shaw
2:00
17
5