1.) Belle
17 minute AMRAP
7 Chest to Bar Pull-ups
10m Dumbbell Single Arm Overhead Lunge, R 50/30lb
7 Burpee Box Over 24/20″
10m Dumbbell Single Arm Overhead Lunge, L 50/30lb
Note: set up the boxes so you lunge from your pull-up bar to the box 10m and back
*2.) 6 rounds of Snatch Complex @ approx 90%, rest no more than 3 minutes between sets
Floor to Low Hang(directly below knee) pause 3 seconds->Floor to Hang(directly above knee) pause 3 seconds->Floor to High Hang pause 3 seconds->Floor to Extension
note: reset each pull
*3.) Muscle Up Challenge Day 24
24 Muscle Ups
note: record total sets to complete and time
*4.) 7 rounds for time
20 Wallballs
10 Strict Handstand Push-ups
5 Triple Unders
*5.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement
17 minute AMRAP
7 Chest to Bar Pull-ups
10m Dumbbell Single Arm Overhead Lunge, R 50/30lb
7 Burpee Box Over 24/20″
10m Dumbbell Single Arm Overhead Lunge, L 50/30lb
Note: set up the boxes so you lunge from your pull-up bar to the box 10m and back
*2.) 6 rounds of Snatch Complex @ approx 90%, rest no more than 3 minutes between sets
Floor to Low Hang(directly below knee) pause 3 seconds->Floor to Hang(directly above knee) pause 3 seconds->Floor to High Hang pause 3 seconds->Floor to Extension
note: reset each pull
*3.) Muscle Up Challenge Day 24
24 Muscle Ups
note: record total sets to complete and time
*4.) 7 rounds for time
20 Wallballs
10 Strict Handstand Push-ups
5 Triple Unders
*5.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement
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Angel Anderson
5+7 BBO 20# DB
Jumping C2B cuz dumb shoulder 🙄 Should've done RX weight. 95# snatch complex
12
0
Danielle Sherman
7? - Counting is hard at 5:15
If Nate got 6+ 7 bbo, then I finished that round. Snatch Work 145 HSPUs and wallballs Start of MU progressions Note to self: Dude, make your life easier and get better at C2Bs
14
2
Lol, that’s how I felt with burpee box overs! I’m pretty sure You finished 7!
I'm glad you were counting!! The rest of us were not lol
Lauren Kalil
6+7 bbjo (pull-ups)
115# snatch ext... wallball&strict HSPU, Saturday BS 195#
12
0
Sylvia Christensen
7+ 7 BJO
^ 175 snatch ext
18
3
I did it for ec and then we did it after class so I just said screw it and kept adding weight 🙃
You can snatch 195#?!?
HHahhahaha
Theresa Rosenquist
5 R - 7 CTB - 20 ft WL**
** ALL the C2B (😃)/#26 KB mod on L/8" BBO (jumped😃!). Sn Comp @#85.
12
0