1.) Run 1 Mile for time
2.) 3 Push Press EMOM for 6 minutes @ approx 75%
Then
1 Push Press every 2 minutes for 4 minutes working up to a session 1RM
Then
1 Push Press every 2 minutes for 4 minutes working up to a session 1RM
*3.) 21-15-9
Ring Push-ups
Assault Bike Cals
*4.) 30 minute Row at approx 75% pace
Starting at 2 minutes and every 2 minutes thereafter sprint 30 seconds. Last sprint at 28 minute mark
*5.) 3 x 15 Reverse Hyper
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Bradley Boockmeier
285# PP. And got my first muscle up ðĪŠ
11
2
Brett Kohout
Community WOD
W/Derek - 1 mile run vested, then 1 mile run no vest, ð pace
9
0
Pauly VanderKelen
5:53 Mile PR!
Push press doubles @ 190# / Heavy single @ 222# PR! and 225# PR!! / *3.) complete in 4:15 with UB ring push-ups / 5 rounds of 20 meter yoke walk with (4) 45s followed by 20 meter farmer carry with (2) 45s & (2) 25s on each farmer carry handle. Yoke Walks & Farmer Carries completed outside with Laura and Crystal :)
1
0
Sylvia Christensen
Rest day
ð
10
5
Happy bi-annual rest day ð
Join me in a rest day mile with a vest
Supposed to have a smiley after that post :)
Such a rare occasion
Day. O. Rest.
Theresa Rosenquist
7::33.2 SkiErg**
**1,610m on SkiErg. (I'd LOVE to think I could still run a 7:33 or better 1 mi!) Nothing going OH right now, DB BOR v. PP: 60Ã3 (R&L), 1RM: #75 R/#70 L (75 f). Great job Pauly & Brandon on sub 6:00 mile!!! ðððð
7
1
Thank you T!