1.) 5 Strict Press @ approx 60% Every 1:30 for 5 rounds
2.) Duck
21-15-9-15-21
Assault Bike (females 18-12-7-12-18)
GHD Sit-ups
*3.) Snatch Extension x 3 -> Snatch High Pull x 2 -> Snatch @ approx 50% @ High Hang from blocks
Note: use the blocks
*4.) Front Squat @ approx 90% 1-1-1-1-1-1, rest no more that 3 minutes between sets
*5.) 10 minute EMOM
Odd-5 Overhead Squat 185/135lb
Even-15 Chest to Bar Pull-ups
*6.) 3 x 15 Reverse Hyper, rest as needed
2.) Duck
21-15-9-15-21
Assault Bike (females 18-12-7-12-18)
GHD Sit-ups
*3.) Snatch Extension x 3 -> Snatch High Pull x 2 -> Snatch @ approx 50% @ High Hang from blocks
Note: use the blocks
*4.) Front Squat @ approx 90% 1-1-1-1-1-1, rest no more that 3 minutes between sets
*5.) 10 minute EMOM
Odd-5 Overhead Squat 185/135lb
Even-15 Chest to Bar Pull-ups
*6.) 3 x 15 Reverse Hyper, rest as needed
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Betsy Soletski
10:40 10# ab mat sit ups
50# SP. -PS-My back hates shoveling, and it was only a dusting!!!
24
2
Danielle Sherman
8:34
S press 70. FS 185. OHS 85 with butterfly PU Work. EMOM HSPUs and ski irg
9
0
james macco
10:21. Was at 5:15 a.m. class. It is now 11:15 a.m. and I still have the black lung. Reminds me of the good old days when I smoked.
SP @ 95#
23
1
My lungs feel the same. Oh so good ;)
Lauren Kalil
10:40
SP 65#, snatches 70#, FS 180# (last set threw on 205 for 5# PR), hips to rings practice, 7s of dips/strict HSPU/ring rows
16
0
Megan Vogel
10:58
21-15-9-15-21 (not sure why I thought not scaling was a good idea). 80# SP, 155# FS, 65# Snatch Complex, 85# OHS (lots of work to do there) and ATTEMPTED C2B. Pull-ups = Death.
18
0
Rachael Salata
8:13
SP 70#. FS@ 200. SC2B/SRD.
11
2
Sylvia Christensen
9:34 as written
75# SP. 180# FS. 95# snatch EC. DL/BJ EMOM from Friday - 205#/24”
19
0
Theresa Rosenquist
9:26**
Used SkiErg v Ass Bike, 18/12/9/12/18 Cals, AMSU since all GHDs were full. No SP but did 5 R/5 L RDL @#75.
1
0