1.) Armory
20 minute AMRAP
5 Deadlift 315/225lb
rest 30 seconds
100m Sprint (door to door)
rest 30 seconds
note: transition between movements during 30 seconds. deadlift is meant to be unbroken if that’s too heavy scale down to weight you can manage throughout the entire workout. racing on the sprint is encouraged
*2.) 3 Overhead Squat every 2 minutes for 12 minutes @ approx 75%
*3.) Muscle Up Challenge Day 23
23 Muscle Ups
*4.) Every 3 minutes for 15 minutes complete:
15 Bar Facing Burpees
20 Dumbbell Overhead Lunge 50/30lb 10 right arm/ 10 left arm always alternating legs
rest for remainder of 3 minutes
note: fast but consistent
*5.) 3 rounds
15 Reverse Hyper
15 Back Extension
note: make the back ext pretty please
20 minute AMRAP
5 Deadlift 315/225lb
rest 30 seconds
100m Sprint (door to door)
rest 30 seconds
note: transition between movements during 30 seconds. deadlift is meant to be unbroken if that’s too heavy scale down to weight you can manage throughout the entire workout. racing on the sprint is encouraged
*2.) 3 Overhead Squat every 2 minutes for 12 minutes @ approx 75%
*3.) Muscle Up Challenge Day 23
23 Muscle Ups
*4.) Every 3 minutes for 15 minutes complete:
15 Bar Facing Burpees
20 Dumbbell Overhead Lunge 50/30lb 10 right arm/ 10 left arm always alternating legs
rest for remainder of 3 minutes
note: fast but consistent
*5.) 3 rounds
15 Reverse Hyper
15 Back Extension
note: make the back ext pretty please
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Alli Nowak
10 rounds @ 195# - stopped when back got tight
75# OHS/BS - hand started to act up
11
0
Bruce Hoffort
1 round @ 205#
Old-geezered my hamstring. #bittersweet
20
2
But you were icing up like a champ after my friend! :) hope youβre back soon!
Thanks Megan!
Chris Ness
14 rds @275 ec ohs ex sit up push up Emil with Lauren HS walks with Brittany, 10lb disc golf with Tyler Lauren Justin Britt
8
0
james macco
All the rounds @ 255#. should've went heavier
155# OHS. Also made a naughty cameo with Derek in Rachel's squat vid. ;)
13
0
Jamie Kemen
175, biked last half
Tight L hammy. Forgot to keep track of rounds. Felt like ~10?
18
0
Lauren Kalil
13 rounds 195#
OHS 11 #, burpees and OH lunges, handstand walks, push-ups, Sit-ups, dips, strict pull-ups
11
5
But those 11# OHS seem legit
That's what I figured πΌ
Omg didn't even know that one hahahah
You deeeeeffinitely had more than 3 rounds π
Omg hahaha I meant 13πππ
Rebecca Smith
175# 9rds
3x 15back ext and 15 reverse hyper 4min assault tabata 23 MU progressions 3 85# OHS every 2min for 13min, 5rds of 15bfburpees and 20 alternating overhead DB lunges. Woof!
18
0
Theresa Rosenquist
13 rounds**
** #175 (moving up)/125m C2. w/up: 15 min KB AMRAP: 5 FS>2 SP; 15 Sq/6 SP=1 Round (@#18's); MEGA Shoulder MOB
11
0