1.) Front Squat every 3 minutes for 15 minutes 3 reps @ approx 80%
2.) Dash
for time:
50 Power Clean & Jerk for time 95/65lb
note: for time means go as fast as possible and if you can stand when you are done you didn’t go as fast as was intended.
*3.) EMOM for 8 minutes from blocks at Hang 1 Snatch Extension -> 1 Snatch High Pull -> 1 Snatch @ approx 60%
note: use the blocks, seriously use the blocks
*4.) 21-15-9
Assault Bike
Wallballs 25/16lb
note: fast as you know what
*5.) Muscle Up Challenge Day 14
14 Muscle Ups
*6.) Accumulate 10 minutes of Plank
Every time you fall complete 10 Hand Release Push-ups
note: rest as needed after push-ups
2.) Dash
for time:
50 Power Clean & Jerk for time 95/65lb
note: for time means go as fast as possible and if you can stand when you are done you didn’t go as fast as was intended.
*3.) EMOM for 8 minutes from blocks at Hang 1 Snatch Extension -> 1 Snatch High Pull -> 1 Snatch @ approx 60%
note: use the blocks, seriously use the blocks
*4.) 21-15-9
Assault Bike
Wallballs 25/16lb
note: fast as you know what
*5.) Muscle Up Challenge Day 14
14 Muscle Ups
*6.) Accumulate 10 minutes of Plank
Every time you fall complete 10 Hand Release Push-ups
note: rest as needed after push-ups
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Amanda Zeamer
2:35 with 35# plate unbroken
Air assault and wall ball done, band and shoulder work, 100 sit ups, some accessory work, fs at 85#
16
0
Barbi Gossen
3:23
155# FS
21
3
Marcie Kyllonen
22:39 "Morrison" 14#wb 7' target/step-ups 20"/1 pood
fs 105# -3 110# -2
18
1
If that doesn’t make baby arrive, I don’t know what will?!?😜
Megan Vogel
4 something.. PC/Jerk 65#
FS 105, 115, 125 x 3 Snatch Complex 65# Bike/WB 6:40 (kicked my butt)
13
0