1.) Bow & Arrow
14 minute cap
1-2-3-4-5-6-7-8-9-10
Bar Muscle Ups
10-9-8-7-6-5-4-3-2-1
Deficit Handstand Push-ups 2x45lb/1x45lb
note: 1 bmu/10 hspu, 2bmu/9 hspu, 3bmu/8 hspu,…….10 bmu/1 hspu
**if time allows complete no.2 in class**
*2.) 2 Back Squat @ approx 85% every 2 minutes for 6 rounds
*3.) 3-3-3-3-3 Push Press @ approx 80%, rest no more than 2 minutes in between sets
*4.) 3-3-3-3-3 Heaving Snatch Balance @ approx 55%, rest no more than 2 minutes between sets
note: feet are in receive position and do not move throughout movement
*5.) EMOM for 10 minutes complete Clean Complex from block @ Hang position @ approx 55%
3 Extension->2 High Pull->1 Clean & Jerk
*6.) 3 rounds
30 Russian Twists
2 minute plank hold
note: plank is meant to be unbroken but if broken accumulate 2 minutes in longest set durations as possible (suck it up though it’s only 2 minutes:)
14 minute cap
1-2-3-4-5-6-7-8-9-10
Bar Muscle Ups
10-9-8-7-6-5-4-3-2-1
Deficit Handstand Push-ups 2x45lb/1x45lb
note: 1 bmu/10 hspu, 2bmu/9 hspu, 3bmu/8 hspu,…….10 bmu/1 hspu
**if time allows complete no.2 in class**
*2.) 2 Back Squat @ approx 85% every 2 minutes for 6 rounds
*3.) 3-3-3-3-3 Push Press @ approx 80%, rest no more than 2 minutes in between sets
*4.) 3-3-3-3-3 Heaving Snatch Balance @ approx 55%, rest no more than 2 minutes between sets
note: feet are in receive position and do not move throughout movement
*5.) EMOM for 10 minutes complete Clean Complex from block @ Hang position @ approx 55%
3 Extension->2 High Pull->1 Clean & Jerk
*6.) 3 rounds
30 Russian Twists
2 minute plank hold
note: plank is meant to be unbroken but if broken accumulate 2 minutes in longest set durations as possible (suck it up though it’s only 2 minutes:)
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Angel Anderson
2/7 BMU
Baby Bar @shoulder height for BMU, a mix of 1 abmat and 2 abmats between 45# plates (failed a few HSPU from 1 abmat ππ)
5
0
Antonia Shanle
3/5 bar mu
Not my best day but i learned a lot from Justin. BS@230 PP@125
12
0
Bruce Hoffort
8 full rounds
2 ab mats x 4 rounds, then 3 mats. MU from box at chin level.
13
0
Chad Wusterbarth
1/10 MU. Disappointed I didn't finish but oh well.
BS 235#. Have not done a back squat PR in over a year Work up to 295. Snatch balance with Mike Green. Those need some workπ
11
0
Danielle Sherman
4/4 HSPU
Banded MU. 45 plates with ab mat. Squat 215. PP 115. Snatch balance 75.
3
0
Jennifer McFall
5/5 mu. Used baby bar. 2 abd mat hspu
Week2 Day 2 su: 30 rest 60sec. 38 rest 60sec. 30 rest 60sec. 30 rest 60sec, 42
5
0
Jordan Heider
First Bar MU in a wod!!
Lots of BMU attempts. HSPU with one mat.
13
1
All that work paid off, great job!
Lauren Kalil
Iβm so smelly
Hmmm... I wonder how justin pulled this one offπ
13
3
That sneaky little man
Bahahaha πππ
I still have no idea how he did this! Sneaky sneaky...
Liz LeCaptain
7/7 BMU low box for workout/no deficit // 185# BS
FIRST BAR MUSCLE UP!! β
Thank you Derek, Grant, and the rest of 6:15am for all of the support! WHOO HOO!!
19
7
Nice job Liz!!
π
Congrats
Thank you everyone!
So excited for you!!! The first of many to comeπͺπ»
You made it look easy!!
Proud of you Liz! First of many.
Paula Soletski
Finish 7 bar mu. Bat mu clavicle level. Hspu 15 and 10 # plates. 145 #bs.
12
0
Pauly VanderKelen
4/8 Bar MUs at 14 minute time cap
Lacrosse ball anterior and posterior shoulder mobility post WOD / 5x5 HBBS @ 285# / First round unbelted, but I started to lean forward too far during my ascent. Remaining 4 rounds were belted.
1
0
Sylvia Christensen
4/6 HSPU
Strung together BMUs in 2s and 3s so tonight was definitely a personal success π
5
0
Theresa Rosenquist
Thru 5 of 7 M-MU**
** Scl'd w/: S-HSPU to #10+AM & low bar J-MU. Pre:10min bike & MWOD knee therapy.
0
0
Tina Schmidt
Either done with my 9/9 BMU or finished 8 BMU with a bonus one; Crossfit math is hard.
13
1
My problem today was doing 21/15/9 of rowing then assault bike...but how did I end on the rower..when I started on the rower...π€ͺ
Yvonne Otero
finished w 13 seconds left
push ups instead of HSPUs, baby bar MUs & PVC/band things..
14
0