1.) Every 30 seconds for 3 minutes 1 Push Press @ 90%
2.) Jinx
9 minute AMRAP
Start each round with 10 cal Assault Bike
5 Toes to Bar, add 5 reps each round
note: 10 cal ab/5 t2b, 10 cal ab/10 t2b, 10 cal ab/15 t2b and so on until time expires. if assault bikes are all taken row same amount
*3.) 3 rounds
30 Power Snatch 115/85lb
15 Burpee Box Overs 24/20″
rest 1:1
*4.) 5 rounds
5 Deadlift 315/255lb
5 Muscle Ups
note: if 1rm dl under 500/350lb scale to 65%
*5.) 5 rounds
10 Dumbbell Single Arm Squat Jerks, alternating arms
10 Ring Dips
note: add load each round
*6.) 3 rounds
10 Reverse Hyper
20 Hip Extension
10 GH Raise
then
25 Hip Extension->GH Raise
*7.) 3 minutes per
Right Shoulder Lacrosse Ball Smash/Left
Right Pec Smash with Supernova/Left
Right Lat Foam Roll/left
Thoracic Foam Roll
Note: STILL missing two large blue supernovas and the one small one, please look and see if you have these and bring them back where they belong
2.) Jinx
9 minute AMRAP
Start each round with 10 cal Assault Bike
5 Toes to Bar, add 5 reps each round
note: 10 cal ab/5 t2b, 10 cal ab/10 t2b, 10 cal ab/15 t2b and so on until time expires. if assault bikes are all taken row same amount
*3.) 3 rounds
30 Power Snatch 115/85lb
15 Burpee Box Overs 24/20″
rest 1:1
*4.) 5 rounds
5 Deadlift 315/255lb
5 Muscle Ups
note: if 1rm dl under 500/350lb scale to 65%
*5.) 5 rounds
10 Dumbbell Single Arm Squat Jerks, alternating arms
10 Ring Dips
note: add load each round
*6.) 3 rounds
10 Reverse Hyper
20 Hip Extension
10 GH Raise
then
25 Hip Extension->GH Raise
*7.) 3 minutes per
Right Shoulder Lacrosse Ball Smash/Left
Right Pec Smash with Supernova/Left
Right Lat Foam Roll/left
Thoracic Foam Roll
Note: STILL missing two large blue supernovas and the one small one, please look and see if you have these and bring them back where they belong
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Grant Soletski
155 push press 25 ttjc + 10 cal
did t2b kip swings through 20 then shoulder got tired
9
0
Michael Green
18/25 T2B
205# pp , EC yesterday's cleans up 2 a 240# clean 10# pr
11
1
Still riding that PR train! Atta boy!!
Pauly VanderKelen
5x5 HBBS @ 295# (3 minute rounds, belted)
Strict 3" deficit HSPU: 3,3,3,3,2,1,2,2,2,2
0
0