1.) 1.5 mile Run for time (or 3 mile Assault Bike)
2.) Every 2 minutes for 5 rounds 3 Back Squat @ approx 80%
*3.) 7 rounds
10/7 cal Assault Bike
10 Strict Handstand Push-ups
*4.) 3 rounds
40’ Overhead Dumbbell Lunge 55/35lb (20R/20L)
50 Double Unders
*5.) 100’ Handstand Walk with Obstacles every 10’ (must complete 10’ increment with obstacle 1 & 2 45lb plates)
*6.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement
*6.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement
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Alyssa DeNoble
13:15. 175# bs
Db oh lunge& du✅ 10min Emom of 5 strict pull ups 5 strict hspus 1 mat
1
0
Bradley Boockmeier
Very comfortable 10:30
365# BS I ran on a treadmill. I don’t know how much of a difference that makes, but I was very pleased with how I felt.
9
0
Christopher Adam
7:02 Bike; 275#BS
7Rounds 10cal AB/10strict HSPU 3 Rds for time of: 40’ OH DB lunge @55 50 DU
9
0
Jason Nobles
12:34
i dislike running. Did the 4x6 push jerk at 155 cuz my legs said no to squats after 6x3 on Tuesday.
5
0
Pauly VanderKelen
10:04
305# HBBS triples (no belt) / EMOM15: snatch complex from Monday *4.) complete @ 175#
0
0
Sylvia Christensen
12:40 (20# vest), 185# BS
Special shoutout to Mötley Crüe for getting me through this😅
7
0