1.) Up the ladder in 7 minutes
Overhead Squat 5 reps of each
95/65lb, 135/95lb, 155/105lb, 185/135lb, 205/145lb, 225/155lb, Max Effort 245/175lb
note: no racks allowed
2.) Amanda
9-7-5
Muscle Up
Snatch 135/95lb
note: full snatch
*3.) 10 minute AMRAP
With partner
10 Cleans 225/155lb, alternating
5 Synchro Bar Muscle Ups
*4.) 3 rounds
15 Hip Extension
8 GH Raise
20m Handstand Walk
*5.) 50 Alternating Arm Dumbbell Snatch 50/35lb
note: Full Snatch so scale weight accordingly
*6.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds
2 minute plank
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds
1 minute plank
note: don’t give in to your mind telling you to quit, hold your position.
Overhead Squat 5 reps of each
95/65lb, 135/95lb, 155/105lb, 185/135lb, 205/145lb, 225/155lb, Max Effort 245/175lb
note: no racks allowed
2.) Amanda
9-7-5
Muscle Up
Snatch 135/95lb
note: full snatch
*3.) 10 minute AMRAP
With partner
10 Cleans 225/155lb, alternating
5 Synchro Bar Muscle Ups
*4.) 3 rounds
15 Hip Extension
8 GH Raise
20m Handstand Walk
*5.) 50 Alternating Arm Dumbbell Snatch 50/35lb
note: Full Snatch so scale weight accordingly
*6.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds
2 minute plank
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds
1 minute plank
note: don’t give in to your mind telling you to quit, hold your position.
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Betsy Soletski
3+17 sit ups
20 m shuttle/20 push ups/20m shuttle/20 squats/20m shuttle/20 sit ups/20m shuttle/20 lunges (in the sand) 🌴🌊
5
0
Brett Kohout
11:09
Sub cleans @ 155# for snatch | Sub FS for OHS: 95/135/165/185/205/nogo 225
8
0
Bruce Hoffort
12:24 @ 95# (floor rings)
Up to 135# OHS for a couple. *Icy HOT is a miracle, plain and simple.
10
0
Danielle Sherman
Completely different workout
7 min - ascending reps SHSPU + SPU 9-7-5 Ring dip SC2B Deadlift Some f squat (65#) to box
6
0
Laura VanderKelen
13:18 rx....11 minute PR from one year ago 😱
OHS 65-85-95-115-125 completed reps; 50 db snatches @ 35# complete; suck it up complete; power clean and jerk emom @ 135#; oh lunge/k2e emom complete
10
1
👊👊👊👊👊
Matt Fortier
didn't work out today but got to workout next to Aaron's gf yesterday, the one and only Danica! :) I think she likes me.
10
1
😄
Megan Vogel
No idea of time.
Messed around on rings. MU still eludes me, BUT I got closer today!!! 55/75/95/105/115/125/135 x 3 , GHD and HS Walk Prac EC.
5
0
Nate Hall
Lots of decent MU misses and a couple I got!
205 x5 OHS (snatched all) ec: plank holds
11
0
Pauly VanderKelen
7:12 PR!
MUs: 9, 4-3, 3-2 / All singles for snatches / OHS: 2 @ 225 / EMOM10 (from Monday) of 5 RH DB lunge, 5 K2E, and 5 LH DB lunge complete / EMOM12 (from Monday) of power clean & split jerk complete - 6@205, 6@210# / *5.) 50 alternating full snatches with a 50# DB complete in 4:02 / Bench press: 10@135, 8@185, 5x4@205# / GHD sit-up tabata complete with 6 to 7 each round. ("Resting" @ parallel)
2
0
Sylvia Christensen
17 something
9/21 MUS, most were failed attempts. Finished 145# OHS with 40 secs, wrists said no more. Cleans/BMUS: 3 + 1 Clean (no partner, 5 cleans instead of 10).
10
0
Theresa Rosenquist
8:43***
***Scl'd!! #35/MMU trans + Pushups OHS: 25/30/35/40/45/50/45. XOSym & Shldr Therapy & Yoga
10
0
Timm Uhlmann
Time? I changed everything anyways :P
DL 135/165/195/225/255/285 instead of OHS. DL 185 & strict PU for Amanda. 30 minute row for 442 cal, more deadlift and C2B for EC#3 with the 10:30 crew
9
0