1.) Charm
14 minute AMRAP
15 Toes to Bar
15 Overhead Squats 115/85lb
5 Muscle Ups
*complete 1 extra credit in class if time allows
*2.) 5 min EMOM
15 Handstand Push-ups
5 Deadlift @ approx 65%
*3.) 2 Push Press every 30 seconds for 3 minutes @ approx 85%
*4.) Every 2 minutes complete:
1 Snatch
25 Double Unders
note: starting @ approx 50% and adding 10lb every successful round thereafter
*5.) 100m Sled Push 45/25lb
note: 20m increments, every time you stop the sled in between the 20m increments complete 1 legless rope climb
*6.) 3 rounds
20 Hip Extensions
15 Kettbell Swings 2/1.5 pood
*7.) 10 rounds
10 cal Assault bike
5 Burpees
rest 1:1
14 minute AMRAP
15 Toes to Bar
15 Overhead Squats 115/85lb
5 Muscle Ups
*complete 1 extra credit in class if time allows
*2.) 5 min EMOM
15 Handstand Push-ups
5 Deadlift @ approx 65%
*3.) 2 Push Press every 30 seconds for 3 minutes @ approx 85%
*4.) Every 2 minutes complete:
1 Snatch
25 Double Unders
note: starting @ approx 50% and adding 10lb every successful round thereafter
*5.) 100m Sled Push 45/25lb
note: 20m increments, every time you stop the sled in between the 20m increments complete 1 legless rope climb
*6.) 3 rounds
20 Hip Extensions
15 Kettbell Swings 2/1.5 pood
*7.) 10 rounds
10 cal Assault bike
5 Burpees
rest 1:1
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Amanda Zeamer
4 + toes to bar
Laying toes to bar, 55#, muscle up progressions. Hip extensions and kB swing done. 5 min emom of hspu off box and 105#’deadlift. Push press extra credit done at 55#
9
0
Amy Zynda
Umm...3 or 4+6 OHS 85#
Modified T2B and MU for stupid shoulder. 6x5 squats after. I'm tired. Also Brenda hugged me.
13
0
Angel Anderson
4+2 MUP
55# ohs cuza bum hip, shoulda went heavier. HSPU/DL EC @125# 15 HSPU 1st min, 10 HSPU min 2-4 6 HSPU min 5.
10
0
Brandi Binsfeld
2 + 9 OHS 75#
MU progressions Got rough mid WOD, went down to 55# until Justin saw and went back to 75# 🤨
8
0
Danielle Sherman
4+6 t2b - progressions
PP 125. Deadlift + HSPU (5rnds definitely not emom)
7
0
Hannah Fameree
3 + 6 TTB
BMU with 2 bands, some modified rings, 65# OHS, toes to parallel
8
0
james macco
3 rounds. Did bar mu's progression as well as dorked around on the rings. basically muscle up practice time for me.
ED: did some ass bike and burpee fun with Paul Mantz.
12
1
Jimbo + Assault bike = good times
Lauren Kalil
2+2 MU
PP 115#, snatches up to 130#, single leg deadlifts/bent over rows, strict HSPU/C2B
8
0
Liz LeCaptain
WOD w/ Kaitlyn!
15 AMRAP - 10 OHS 65# / 9 Hang Power Cleans 65# / 8 GHD Sit-ups / 7 Box Jumps 24"
0
0
Megan Vogel
3 rounds **
Didn’t get full TTB but strung some 3/4 ones together!! MU prog on rings. Deadlift/HSPU EMOM.
2
0
Paula Soletski
3 rds + 5 ohs. 55# ohs. Ttb rhythm legs to hip height. Mu chin height bar.
11
0
Pauly VanderKelen
4 rounds + 1 MU
T2B: UB, 8-7, 8-7, 3x5, 5-4-3-3 / UB OHS every round / 3-2 MU every round / EMOM10: 2 push press @ 185#
0
0
Sylvia Christensen
5+2 DB Lunges
23 min. AMRAP: 20 WB (16#), 10 HSPU, 20 DB Lunges (35#), 10 DB Squat snatch
5
0
Theresa Rosenquist
4R thru 10 T2B**
Big whoppin' #15 bar but: no box, full depth, no pissed shoulders, no crying! Baby MMU/RDs. PEC: 5×5 3" Pause sq (#85)/BP (#70) -> MWOD knee therapy.
8
0