1.) Bullet
21-15-9
GHD Sit-ups
Dumbbell Box Step Ups 24/20″ 50/35lb
*2.) 3 Clean High Pulls 1 Power Clean @ approx 55% from blocks @ hang position (directly above knees) every 3 minutes for 7 rounds
note: 55% or below and use blocks
*3.) Overhead Squat 3-3-3-3-3 @ approx 80%, rest no more than 3 minutes between sets
*4.) with a partner
16 minute AMRAP
1 works 1 rests
20 Power Snatch 75/55lb
10 Bar Facing Burpees
*5.) 10 minute EMOM
10 Push-ups
10 Sit-ups
Add 1 rep each round until unable to complete both push-ups and sit-ups, if failure is reached drop back to 10/10
*6.) Muscle Up Challenge Day 10
10 Muscle Ups
21-15-9
GHD Sit-ups
Dumbbell Box Step Ups 24/20″ 50/35lb
*2.) 3 Clean High Pulls 1 Power Clean @ approx 55% from blocks @ hang position (directly above knees) every 3 minutes for 7 rounds
note: 55% or below and use blocks
*3.) Overhead Squat 3-3-3-3-3 @ approx 80%, rest no more than 3 minutes between sets
*4.) with a partner
16 minute AMRAP
1 works 1 rests
20 Power Snatch 75/55lb
10 Bar Facing Burpees
*5.) 10 minute EMOM
10 Push-ups
10 Sit-ups
Add 1 rep each round until unable to complete both push-ups and sit-ups, if failure is reached drop back to 10/10
*6.) Muscle Up Challenge Day 10
10 Muscle Ups
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Amanda Zeamer
5:10
One legged step ups with 20#s, strict ghds unbroken. Accessory work. Core. Mobility.
10
0
Angel Anderson
5:46 25# DBs
OHS @95# to start, dropped to 85# Clean complex @75# partner wod (8mins instead of 16) 10 snatches/5BFB 55# 4 1/2 rounds each w/Jamie H.
7
0
Grace Adler
4:36
20# DB 16" step up, GHD to //. Best part of the hour:partner wod with Brenda! 10 power snatch 55#, 5 bar facing burpees -8rounds each.
10
0
Grant Soletski
push-up/sit-up with 7:15am open gym crew
made it up to 15's before going back to 10's and slowly dying minute by minute
1
0
Pauly VanderKelen
4:33 - 58 second PR from 11/4/16!
5x5 HBBS @ 255# felt good / *2.) complete @ 155#
1
0
Theresa Rosenquist
5:05**
**16" box/#20 DBs -> Lurong WOD #3: 13' AMRAP/13 T2B/13 KBS@#35/13 Lat. BJO = 6R+3 T2B. & Yoga.
4
0