1.) Every 3 minutes for 15 minutes 4 Strict Press @ approx 70% / 10 Parallel Ring Rows
Note: set Box up so body is parallel to the floor when arms are fully extended
2.) Salute
14 minute AMRAP
30 Double Unders
15 Hang Power Snatch 75/55lb
10/7 Assault Bike
15 Hang Power Clean & Jerk 75/55lb
*3.) 3-3-3-3 Overhead Squat @ approx 85%, rest no more than 3 minutes between sets
*4.) 10 x 1000m Row
note: rest 1:1 and consistency is the name of the game
*5.) 5 Rounds
5 Dumbbell Snatch 80/55lb, right arm
10m Overhead Walk 80/55lb, right arm
5 Dumbbell Snatch 80/55lb, left arm
10m Overhead Walk 80/55lb, left arm
note: full snatch
*6.) 10 minute EMOM
10 Push-ups
10 Sit-ups
Note: Chest to ground push-ups, sit-ups with hands intertwined behind head and use dumbbells to secure feet
Note: set Box up so body is parallel to the floor when arms are fully extended
2.) Salute
14 minute AMRAP
30 Double Unders
15 Hang Power Snatch 75/55lb
10/7 Assault Bike
15 Hang Power Clean & Jerk 75/55lb
*3.) 3-3-3-3 Overhead Squat @ approx 85%, rest no more than 3 minutes between sets
*4.) 10 x 1000m Row
note: rest 1:1 and consistency is the name of the game
*5.) 5 Rounds
5 Dumbbell Snatch 80/55lb, right arm
10m Overhead Walk 80/55lb, right arm
5 Dumbbell Snatch 80/55lb, left arm
10m Overhead Walk 80/55lb, left arm
note: full snatch
*6.) 10 minute EMOM
10 Push-ups
10 Sit-ups
Note: Chest to ground push-ups, sit-ups with hands intertwined behind head and use dumbbells to secure feet
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Brittany Nohr
4+4cj rx
Wasted 30 seconds trying to adjust a bike seat. 😑 Db snatch ec 35# bmu and hs walk work.
4
0
Bruce Hoffort
Rest day!
Finally weighed under 210 lbs this week for the first time in 15 years!
14
4
Derek LaBonte
Rest day
Really trying to stick to the 3 on 1 off... talk about difficult 😪
13
2
Proud of you!
Rest days are sooo hard. You could have come gotten your nails done with me!! hahahaha
Jamie Kemen
2+15 PS
60# SP. Once I figured out each of the C&J didn't need to be pulled from the floor the 2nd round went faster
7
0
Jennifer McFall
2 rounds+ 7/7 bike, RX wt
Sit ups 21 rest 60sec, 28 rest 60sec, 21 rest 60sec, 21 rest 60sec, 30. Pushups 17 in 1 min. 10 rest 60sec, 12 rest 60sec, 7 rest 60sec, 7 rest 60sec, 10
3
0
Laura VanderKelen
4 rounds - 30 step ups onto 16” box because of sprained ankle
Sp 65#; dumbbell snatch ec @ 35#
1
0
Lauren Kalil
3+15 PS
SP 70#, push up and sit up EMOM, OHS 125#, yesterdays row and 6 rounds but as a team...all the fun🤪
8
0
Pauly VanderKelen
4 rounds + 15 Hang Power Snatches
135# strict press / Parallel ring rows completed with 6,4 / *5.) complete in 13:05, all singles for the 80# single-arm snatches / Got one snatch with each arm using a 85# dumbbell and then a 90# dumbbell for a PR! / 50 GHD sit-ups in sets of 20,10,10,10
0
0
Sylvia Christensen
4 + 10 HPC&J
85# SP. 140# OHS. 3 rounds: 20 GHD, 10 DB squat snatch (55#), 10 strict HAPU (w/ mat 🤷🏽♀️)
11
0