1.) 5 Back Squat every 2 minutes for 8 minutes @ approx 70%
2.) Horse ?
17 minute AMRAP
5 Box Jumps 30/24″
25 Air Squat
5 Box Jump 30/24″
15 Handstand Push-ups
5 Box Jump 30/24″
5 Muscle Ups
note: High risk jumpers you can sub with step ups or handsies and toesies box overs
*3.) 5 rounds
10 Bent Over Row 115/85lb (Supinated Grip)
10 Hand Release Push-ups
*4.) Deadlift 2-2-2 @ approx 90%, rest no more than 3 minutes between sets
*5.) 5 rounds ?
10/7 cal Assault Bike
5 Thrusters 135/95lb
50′ Handstand Walk
*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.
2.) Horse ?
17 minute AMRAP
5 Box Jumps 30/24″
25 Air Squat
5 Box Jump 30/24″
15 Handstand Push-ups
5 Box Jump 30/24″
5 Muscle Ups
note: High risk jumpers you can sub with step ups or handsies and toesies box overs
*3.) 5 rounds
10 Bent Over Row 115/85lb (Supinated Grip)
10 Hand Release Push-ups
*4.) Deadlift 2-2-2 @ approx 90%, rest no more than 3 minutes between sets
*5.) 5 rounds ?
10/7 cal Assault Bike
5 Thrusters 135/95lb
50′ Handstand Walk
*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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Derek Zehms
3 rounds +squats and 5 box jumps
Handstand push-ups scaled with ab mat- EC3 and mobility. Also I am now โhigh riskโ for box jumps... yay
4
0
Hannah Fameree
Done โ
first ever HSPU (with mods but still)!
125# BS. 2 ab mats + 25# plate for HSPU & MU progressions
20
3
james macco
2 rounds + 7 squats. Lots of skill work on the HSPUโs and mods on mupโs. Progress was made today
225# BS. EC #4. DL @ 325
17
0
Jennifer McFall
3 rounds + 2 box jump. Low ring mu. Hspu with abd mat abd 35lb plate
155lb bs
7
0
Kelly Bruehl
Pennywise 2+85
175 bs 5 rnd b.o.r/hrpuโ
Dl@305 5 rnd ab/thruster/hswโ
Suck it up โ
12
0
Kelsey Waack
4 + 10 push-ups
๐ถ๐ผ mods: steps ups (20in), push-ups from knees, mup ... i RXโd those air squats tho! // bs 95# - felt good
6
2
Lauren Kalil
3 + 1 MU attempt (just worked on long arm attempts)
BS 175# (3rd round did all 10 zero pause), suck it up, #5, #3, DL 235# then PRd at 277# :).... some broad jumps and hips to ring
14
0
Megan Vogel
Progress Made. 2 + 1 MU
Scaled all over the place. Step Ups. 1 ab mat for first two rounds... low rings banded MU. DL with Jimbo, Tom, and Karl! 280#. #5 EC with Tom.
17
0
Michael Green
3+3hspu
BS @ 245# shinde myself for the first time today. Thanks Justin for trying to catch me lol.
16
1
Twinsies ๐
Michael Heim
5 rounds + 9 air squats
225 Squat
17
2
Paula Soletski
135#bs, 2+3mu. Mod:24" boX, 15# plate &ab mat for HSPU. Mod mu:feet out
19
1
plus some good dancing.... just saying... :)
Pauly VanderKelen
4 rounds + 1 MU
FIVE x 5 HBBS @ 275# / *5.) complete in 11:50 / Sumo DL high pull and sled pushes from yesterday complete in 9:15 / First RomWOD ever completed with Wifey. Swole & Flexy Baby!
1
0
Sylvia Christensen
2 + 1 MU , 175# BS ๐ฌ
First round attempted 3 MUS, then progressions. Every 2 minutes for 16 minutes: 5 burpees sandbag over shoulder, 8 T2B. DL EC 275#. Bike/thrusters/Hs walk done. 5 rounds done
13
0
Theresa Rosenquist
3 R + 57/60 reps**
**14" BJ! (4" highr than last time)/SHSPU (elev AM)/DHPU v. MUP. BFR knee therapy.
2
0
Timm Uhlmann
3 rounds + 5 jumpy bois. 185# BS
made sure I could still do BMUs then off to the farmer's market
3
0