1.) Regional Haze
21-15-9
Partner Deadlift
Synchro Bar Over Burpees
males:500 females:350
*2.) From blocks at high hang 1 Power Snatch @ approx 55% EMOM for 15 minutes
*3.) EMOM for 12 minutes 1 Back Squat @ approx 85%
note: you are going to want to get sweaty and get comfortable with being uncomfortable for the coming 12 minutes prior to starting the emom
*4.) 5 rounds
40m Front Rack Walk 225/155lb, pull from floor
5 Parallette Handstand Push-ups
note: strict hspu first then upon first fail or coming off wall finish with kipping
*5.) One time through:
25 Back Extensions
20 Hip Extensions
15 Toes to Rings
10 Muscle Ups
15 Toes to Rings
20 Hip Extensions
25 Back Extensions
*6.) Muscle Up Challenge Day 3
3 Muscle Ups
21-15-9
Partner Deadlift
Synchro Bar Over Burpees
males:500 females:350
*2.) From blocks at high hang 1 Power Snatch @ approx 55% EMOM for 15 minutes
*3.) EMOM for 12 minutes 1 Back Squat @ approx 85%
note: you are going to want to get sweaty and get comfortable with being uncomfortable for the coming 12 minutes prior to starting the emom
*4.) 5 rounds
40m Front Rack Walk 225/155lb, pull from floor
5 Parallette Handstand Push-ups
note: strict hspu first then upon first fail or coming off wall finish with kipping
*5.) One time through:
25 Back Extensions
20 Hip Extensions
15 Toes to Rings
10 Muscle Ups
15 Toes to Rings
20 Hip Extensions
25 Back Extensions
*6.) Muscle Up Challenge Day 3
3 Muscle Ups
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Alli Nowak
7:37 solooo @ 155#
I'm starting to realize how much I sucked at mobility - thanks grant! Snatch EMOM @ 65#
9
0
Bruce Hoffort
10:10 @ 405# w/ Zach
Slowed him down big time. He even lit up a smoke at one point, waiting for me.
13
0
Charlie Spry
9:48 coed Rx w/ Zynda
MU after 2+1
17
1
World's slowest synchro burpees. I took a brief nap.
Derek LaBonte
3:43 @275 solo 😔
17
3
No friends 😔
Did you forget the Old Spice again? Or too much AXE? (JK!!🤗)
That'd be accurate T! #spicy
Liz LeCaptain
6:50 315# with Megan! 👊🏼
8
2
Mary Stueber
7:56 245# with Carli. Worked through the height difference 😂
170# BS with Jamie
15
0
Paul Mantz
8:42 Rx w/ Nate.
Did some back ext, reverse hyper, and some snatchey snatches
15
3
True true⬆️
I may have gotten out of bed for heavy cleans and squats,🍒👌🏽
Guys, Paul only showed up cause there were deadlifts FYI
Paula Soletski
11:28 w/ Adam. 425 for 21 rest 350#
15
1
Nice deadlifting, you made it look light!!
Pauly VanderKelen
6:58 with Laura!
425# DLs. (3) 45s and a 35 on Laura's side. (4) 45s, a 25, and a 5 on my side. 3x7, 3x5, 5-4. Monday's workout complete in 14:38. First round: 4x10 T2B, 15-15-10 OHS. Second round: 8x5 T2B, 15-15-10 OHS. In remaining time hang snatch @ 95,115,135,155,165, failed 175#. *3.) from Monday complete. 10 sets of floor to low hang, hold 3 sec, floor to hang, hold 3 sec, floor to high hang, hold 3 sec, snatch. All 10 sets @ 135#.
1
0