1.) Best Intentions
5 rounds of:
3 minute AMRAP
25 Wallballs 20/14lb
50 Double Unders
rest 2 minutes
*2.) Every 3 minutes for 15 minutes 6 Push Press @ approx 75% / 10 Chest to Ring Pull-ups
*3.) Every 30 seconds for 5 minutes complete Snatch Complex @ approx 60-70%:
Floor -> High Pull -> Low Hang -> Snatch
note: after high pull slide down slowly to directly below the knees loading those hamstring through hang and then as the knees track slightly forward in low hang releasing a little tension off the hamstrings change direction, retension and snatch
*4.) 4 Deadlift every 2 minutes for 10 minutes @ approx 70%
*5.) for time:
30-20-10
Bar Facing Burpees
Front Rack Lunges 115/85lb
*6.) 50 Back Extension
note: slow and precise
*7.) 3 x 15 Reverse Hyper
5 rounds of:
3 minute AMRAP
25 Wallballs 20/14lb
50 Double Unders
rest 2 minutes
*2.) Every 3 minutes for 15 minutes 6 Push Press @ approx 75% / 10 Chest to Ring Pull-ups
*3.) Every 30 seconds for 5 minutes complete Snatch Complex @ approx 60-70%:
Floor -> High Pull -> Low Hang -> Snatch
note: after high pull slide down slowly to directly below the knees loading those hamstring through hang and then as the knees track slightly forward in low hang releasing a little tension off the hamstrings change direction, retension and snatch
*4.) 4 Deadlift every 2 minutes for 10 minutes @ approx 70%
*5.) for time:
30-20-10
Bar Facing Burpees
Front Rack Lunges 115/85lb
*6.) 50 Back Extension
note: slow and precise
*7.) 3 x 15 Reverse Hyper
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Ashley Bourgeois
I participated with 14# wb and su’s
That was pretty miserable haha
8
2
Betsy Soletski
95-95-95-93-94
No time for ec time to see my neice sing for Pitches & Notes!!!!
14
0
Erin Buntin
100; 137; 150; 138; 132
23
2
Can I borrow some DU from you ? 🙏
Only if you toss some of your MUs my way....and I’d take some of your HS walks too.
Grant Soletski
1 round each round at at a minimum of 2 and max of 12 wb into second round
yuck yuck yuck
10
0
Hannah Fameree
90/90/88/88/88
RX WB, scaled DU: attempted them for 1:00 each round. Got 20-30 each round then finished with singles . EC: DL @ 145#
8
0
Justin Peterson
100-100-100-100-153
Intentionally stopped short on rounds 1-4 so I didn’t end up doing 500DU.
18
1
🤔I didn't even think of that #nomojump
Laura VanderKelen
124, 109, 100, 94, 99
Front squats @ 145# 5x4; 9:12 for burpee/lunge rx
9
0
Pauly VanderKelen
25# wallball / 125, 133, 123, 122, 124
Triple-under practice: Got 2 strung together a couple times / 1 legless rope climb every 1:30 for 10 rounds focusing on not kipping as much, keeping my arms as close to 90 degrees as possible, and keeping my core tight / Experimented with Ice Cream Makers on the pull-up bar.
0
0
Sylvia Christensen
116, 100, 95, 90, 86
I think a Brazilian stole my lungs. BFB/Lungeez. DL EC 245#. Monday’s 3 pos snatch at 105#.
17
0
Theresa Rosenquist
100/91/91/92/92**
** Scl'd w/: #10 MB & 100 SU; MWOD knee therapy incl 20 min bike; & Yoga
13
0
Tina Schmidt
125/140/135/142/126
19
3