1.) 6 Deadlift @ approx 65% 10 Box Jumps 24/20″ every 2 minutes for 4 rounds
2.) Lookout
12 minute AMRAP
With 50/30lb Dumbbells
6 Dumbbell Thrusters
12 Dumbbell Step-ups
24 Toes To Bar
upon completion of AMRAP
500m Row for time
*3.) 7 minute AMRAP
11 Snatch 135/95lb (95/65)
13 Snatch 155/105lb (115/85)
15 Snatch 185/125lb (135/95)
Max Effort 205/135lb (155/105)
Note: Snatch can be power or full. Scaled weight is in parentheses
*4.) 5 rounds
10 Reverse Hyper
10 Back Extension
10 Freestanding Handstand Push-ups
Note: fshspu begins in headstand/tripod position and is complete when athlete goes up to a Handstand and returns to a stable Headstand/tripod. Scale with the wall behind you but do not use the wall except for emergency ?
*5.) Pressing Snatch Balance @ approx 50% of 1RM Snatch 3-3-3-3, rest no more than 2 minutes between sets
*6.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds
2 minute plank
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds
1 minute plank
note: don’t give in to your mind telling you to quit, hold your position.
2.) Lookout
12 minute AMRAP
With 50/30lb Dumbbells
6 Dumbbell Thrusters
12 Dumbbell Step-ups
24 Toes To Bar
upon completion of AMRAP
500m Row for time
*3.) 7 minute AMRAP
11 Snatch 135/95lb (95/65)
13 Snatch 155/105lb (115/85)
15 Snatch 185/125lb (135/95)
Max Effort 205/135lb (155/105)
Note: Snatch can be power or full. Scaled weight is in parentheses
*4.) 5 rounds
10 Reverse Hyper
10 Back Extension
10 Freestanding Handstand Push-ups
Note: fshspu begins in headstand/tripod position and is complete when athlete goes up to a Handstand and returns to a stable Headstand/tripod. Scale with the wall behind you but do not use the wall except for emergency ?
*5.) Pressing Snatch Balance @ approx 50% of 1RM Snatch 3-3-3-3, rest no more than 2 minutes between sets
*6.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds
2 minute plank
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds
1 minute plank
note: don’t give in to your mind telling you to quit, hold your position.
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Alyssa DeNoble
4+1 T2B 2:13 row
155 DL...that was a rough one after vacation....🤢
6
1
You crushed it for being right off vacation!
Brandon Meehan
3 + 10/24 | 335 DL | 1:41 row
Subbed t2b for laying scorpion thinger due to ripped hand.
5
0
Bryn Odberg
Clean PR 145#
Couldn’t come in because I had to work, but no joke I literally just PRed my clean at Xperience Fitness
5
1
Woooo nice PR!!!
Danielle Sherman
3+9 t2b
200 dL. 1:51 row. Snatch work. Tripod to headstands. Low ring work.
6
0
Lauren Kalil
2+16 T2B, 1:51 row
DL 165#, snatch ladder 65/85/105-got through 6/15, ski and GHD
8
0
Liz LeCaptain
Hiked Camelback Mountain
Phoenix, AZ
17
3
Megan Vogel
3 rounds + 2 TTB, 1:48 Row
175# DL, Snatch AMRAP was a disaster - low on fuel and trid o push thru. got to 8 of the 105snatch. + Snatch Press Balance with Grants - THANKS for the technique help! PS Happy Birthday Tom!!!
15
0
Pauly VanderKelen
4 rounds + 3 step-ups
1.) DLs @ 325# / Started with 3x8 T2B, then 4x6, then 6x4 / Went home to complete my Humanities online Final Exam. Christmas break has begun!
0
0
Shannon VanPay
2 + 20 T2B, 1:51 row
T2B - worked on trying to cycle, toes parallel DL 195#
0
0
Sylvia Christensen
4 + 2 DB thrusters
I don’t wanna talk about the row. 195# DL. 4/15 snatches 125#.
3
0
Theresa Rosenquist
3R + 12/24 T2B
SA Th to 14" box@#17.5/14" BSU; DL @#165 (lighter than Fri but I did SL-RDL yesterday.🙄); Yoga & 50 GHSU/50 GH-HE.
15
0