1.) 50 Front Squat @ 95/65lb
Every time you set the bar down complete 10 Bar Facing Burpees
Note: record time & Burpees
2.) Battery
50-30-10
Double Unders
Deadlift 155/105lb
Burpee Box Overs 24/20″
*3.) 12 minute AMRAP
50 Strict Handstand Push-ups
30 Muscle Ups
*4.) 3 rounds
20 Hand Release Push-ups
5 Bar Muscle-ups
*5.) 3 Position Clean (hh,h,f) EMOM for 7 minutes @ 70%
*6.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement
Every time you set the bar down complete 10 Bar Facing Burpees
Note: record time & Burpees
2.) Battery
50-30-10
Double Unders
Deadlift 155/105lb
Burpee Box Overs 24/20″
*3.) 12 minute AMRAP
50 Strict Handstand Push-ups
30 Muscle Ups
*4.) 3 rounds
20 Hand Release Push-ups
5 Bar Muscle-ups
*5.) 3 Position Clean (hh,h,f) EMOM for 7 minutes @ 70%
*6.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement
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Bruce Hoffort
Completed.
Not watching time on FS, kept it light per back was grouchy. Assault & Battery was tough. DL @ 115#, back hung in there. Teeter inversion table here we come!
11
0
Pauly VanderKelen
14:38 without any hand contact for the burpee box overs
1:59 for UB front squats / 50 pull-ups & 50 GHD sit-ups from Saturday complete in 4:04. 30 UB pull-ups, then 4x5 / Every 1:15 for 8 rounds 1 high hang snatch, 1 hang snatch, and 1 snatch from the floor @ 155#.
0
0
Timm Uhlmann
2:23 75#
18:33 handsies and toesies for box overs. Took 10 lashes then did penguin jumps instead of DU. Mobility and first part of aunday would for EC
8
0