1.) Volley ?
20 minute AMRAP
30 cal Assault Bike
5 Bar Muscle-ups
30 cal Row
5 Muscle Ups
2.) 3 Strict Press every 90 seconds for 5 rounds @ approx 75%
*3.) 5 Rounds
25 Wallballs 20/14lb
50 Double Unders
*4.) 10 minute EMOM
Odd: 20 Front Rack Lunge 75/55lb
Even: 10 Bar Facing Burpees
*5.) 21-15-9
Alternating Dumbbell Snatch 50/35lb
Chest to Bar Pull-ups
*6.) 3 rounds
15 Weighted Hip Extension
15 Reverse Hyper
20 minute AMRAP
30 cal Assault Bike
5 Bar Muscle-ups
30 cal Row
5 Muscle Ups
2.) 3 Strict Press every 90 seconds for 5 rounds @ approx 75%
*3.) 5 Rounds
25 Wallballs 20/14lb
50 Double Unders
*4.) 10 minute EMOM
Odd: 20 Front Rack Lunge 75/55lb
Even: 10 Bar Facing Burpees
*5.) 21-15-9
Alternating Dumbbell Snatch 50/35lb
Chest to Bar Pull-ups
*6.) 3 rounds
15 Weighted Hip Extension
15 Reverse Hyper
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Bruce Hoffort
2 rounds
Kiddie bar at head height for bar muscle ups (x10), muscle ups from floor (x10 w/ butt down). 115# strict press
10
0
Danielle Sherman
2+18 cal row
MU “attempts”. Thanks Grant, Chuck, and Brett for the push. 90# SP. Push-up SPull up ec and some Hs walk practice
2
0
james macco
2 rounds + about 10 ass cals. Modified bar and ring mup's. 115# SP
EC #4 with MJ. 15 lunges instead of 20. woof!
9
0
Lauren Kalil
1+1 banded BMU... lots of working on gymnastics!
**no actual ring MU, worked on long arms and got close on one. EC WB/dubs and lunges/burpees
11
0
Paula Soletski
2 lus 1 cal bike. Bar mu chin height bar, mod mu from toes. 55# st press.. 50 hspu from box knees.
13
0
Sylvia Christensen
1 + 2 RMU, 8# strict press
5 rounds 25 WB, 50 DUBS 12:48 YUCK. 10 min EMOM 20 lunges (odd), 10 BS (even).
11
2