1.) 4 Front Squat every 90 seconds for 5 rounds @ approx 70%
2.)Tremor Aftershock
9 minute AMRAP
1 Ground to Overhead 255/175lb
10 Toes to Bar
100m Sprint (door to door)
*3.) 3 position Snatch (HH, H, F) EMOM for 7 minutes @ approx 70%
*4.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups
Strict Narrow Grip Pull-ups
Strict Chin-ups
*5.) 3 rounds
12 Power Clean 115/85lb
12 Strict Handstand Push-ups
12/9 cal Assault Bike
*6.) 5 rounds
10 GHD Sit-ups
20 Banded Twists (10L/10R)
10 Single Arm Dumbbell Push-press (5R/5L) 65/45lb
2.)
9 minute AMRAP
1 Ground to Overhead 255/175lb
10 Toes to Bar
100m Sprint (door to door)
*3.) 3 position Snatch (HH, H, F) EMOM for 7 minutes @ approx 70%
*4.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups
Strict Narrow Grip Pull-ups
Strict Chin-ups
*5.) 3 rounds
12 Power Clean 115/85lb
12 Strict Handstand Push-ups
12/9 cal Assault Bike
*6.) 5 rounds
10 GHD Sit-ups
20 Banded Twists (10L/10R)
10 Single Arm Dumbbell Push-press (5R/5L) 65/45lb
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Bill Binsfeld
4 rx
Was running when time expired but I’m counting it! FS 225, 235, 245, 255, 265x4
11
1
Impressive Rx!
Brandon Doege
FS 215; 3rds (195,205,215) + 1 C&J at 225 "pr"; SPUC; yesterday's OH walk/C&J Rx 13:55
8
0
Bruce Hoffort
Super-sets of rest
Elbow cancer at 70% remission. Shooting for 95%. Might not even golf today.
10
0
Jamie Kemen
5+6 T2E (toes to eyes) 95#
115# Front Squat. EC Snatches with Tina. Fun WOD!!!
11
0
Justin Peterson
Impromptu Deadlift PR during Open Gym!
430lbs. 5lb PR. See everyone on Monday 😭
13
3
Megan Vogel
5 rounds even just after the cap
150# FS, 155# g2o, Snatch EMOM @ 85#, GHD/core/PP, + mobility
12
0
Pauly VanderKelen
3 rounds + 1 T2B @ 245#
Tried 255# in warm-up, but failed the jerk. 5x4 front squat @ 245# / *3.) EMOM8: 3 position snatch @ 155# / 105# strict press & parallel ring rows from yesterday complete / "Fly" from yesterday complete in 9:05
0
0