1.) Granite ☠️
Run 400m
21-15-9
Power Snatch 75/55lb
Overhead Squat 75/55lb
Run 400m
2.) 2 Strict Press every 90 seconds for 6 rounds @ approx 85%
*3.) With a partner
12 Sandbag Over Yoke 150/100lb
15 Tire Flips
12 Sandbag Over Yoke 150/100lb
note: Yoke height to be set at average eye level between partners. Male female pairs alternate sides to facilitate the use of both size sandbags. Use heaviest tire possible.
*4.) 9 minute AMRAP ☠️
20′ Overhead Lunge 75/55lb
5 Bar Facing Burpees
*5.) 3 rounds
5 Five Second Decent Strict Ring Dips
25 Banded Ring Dips, use band that allows for a fast 25 full range of motion ring dips.
*6.) 12 minute AMRAP
10 Reverse Hyper
10 Weighted Hip Extension
10 Parallel Ring Rows
10 Wall Facing Squats (nose and toes to wall is the goal)
Run 400m
21-15-9
Power Snatch 75/55lb
Overhead Squat 75/55lb
Run 400m
2.) 2 Strict Press every 90 seconds for 6 rounds @ approx 85%
*3.) With a partner
12 Sandbag Over Yoke 150/100lb
15 Tire Flips
12 Sandbag Over Yoke 150/100lb
note: Yoke height to be set at average eye level between partners. Male female pairs alternate sides to facilitate the use of both size sandbags. Use heaviest tire possible.
*4.) 9 minute AMRAP ☠️
20′ Overhead Lunge 75/55lb
5 Bar Facing Burpees
*5.) 3 rounds
5 Five Second Decent Strict Ring Dips
25 Banded Ring Dips, use band that allows for a fast 25 full range of motion ring dips.
*6.) 12 minute AMRAP
10 Reverse Hyper
10 Weighted Hip Extension
10 Parallel Ring Rows
10 Wall Facing Squats (nose and toes to wall is the goal)
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Jason Haw
Around 18:00
PS of 55#, OS with PVC on rack, too hard to keep everything straight on the OS without shoulder giving me fits. SP of 95#
1
0
Kelly Bruehl
St press @100
Dball/tire✅ 4x3 zots press @ 70#- neg/banded ring dips✅ - ss:20-15-10 strict press/ :40-:35-:30 hshold
7
0
Lauren Kalil
7:45, SP 95#
Sandbag over yoke (that sucked)/tire flips, #6, mobility, dips, barbell
11
0
Pauly VanderKelen
7:39
Power snatch: 20-1, 14-1, 9 right into the OHS / All OHS UB / 150# strict press / *3.) with Laura. She used the yoke and I used two boxes & 3 sets of 45# plates. (30"+24"+3"+3"+3" = 63")
1
0
Sylvia Christensen
9:20, 90# SP
Lunges/burpees 7 + 20’. Sandbag over yoke & tire flips- 10:21 solo ✌🏽. Ring dips ✅ 3 rounds: 20 GHDS, 30 hollow rocks, 1:30 plank, 12 reverse hypers. Mobility ✅
11
0
Theresa Rosenquist
10:40**
**#55 PCln & #20 DB Sq & 400m SkiErg. (1: 58/1:50), DL v. SP @#205, shoulder therapy & Yoga.
9
0
Yvonne Otero
14:17 cleans, 35# FS - this takes longer when your body gets confused and you start doing squat cleans for the majority of it... doh!
Cross over symmetry
11
0