1.) Every 2 minutes 3 Power Jerk @ /- 10% of 5RM
Then every 2 minute
5 Power Jerk @ 95% of 5RM
7 Power Jerk @ 90% of 5RM
*2.) Repeat with one more of these: Back Squat/Push Press/Bench Press
1.) Posted ?
20 minute AMRAP
60 cal Row
15 Burpee Box Over (Handsies and toesies optional) 24/20β
60 Wallball 20/14lb
15 Burpee Box (Handsies and Toesies optional) 24/20β
*2.) 21-15-9
Push Jerk 135/95lb
Ring Dips
*3.) 20 minute AMRAP
20β Sand Bag Push(Roll) 150/100lb
5 Burpee Over Sand Bag
20β Sandbag Bearhug Walk
5 Sandbag Squats
*4.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups
Strict Narrow Grip Pull-ups
Strict Chin-ups
*5.) 5 Rounds
5 Bent Over Row (5 sec pause on top)
5 Parallel Ring Rows
*6.) 3 x 15 Reverse Hyper
Then every 2 minute
5 Power Jerk @ 95% of 5RM
7 Power Jerk @ 90% of 5RM
*2.) Repeat with one more of these: Back Squat/Push Press/Bench Press
1.) Posted ?
20 minute AMRAP
60 cal Row
15 Burpee Box Over (Handsies and toesies optional) 24/20β
60 Wallball 20/14lb
15 Burpee Box (Handsies and Toesies optional) 24/20β
*2.) 21-15-9
Push Jerk 135/95lb
Ring Dips
*3.) 20 minute AMRAP
20β Sand Bag Push(Roll) 150/100lb
5 Burpee Over Sand Bag
20β Sandbag Bearhug Walk
5 Sandbag Squats
*4.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups
Strict Narrow Grip Pull-ups
Strict Chin-ups
*5.) 5 Rounds
5 Bent Over Row (5 sec pause on top)
5 Parallel Ring Rows
*6.) 3 x 15 Reverse Hyper
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Laura VanderKelen
1+42 wallballs; squat jerk ^95#, 8@85#
Worked A LOT of weaknesses....handstand walking...ring dips...bar muscle ups....
3
0
Megan Vogel
2+7 cals
1/3 jumps, 1/3 jump and step, 1/3 step overs. PJ was the bar for most of the time. Mobility issues all over the place. π€£
8
0
Paula Soletski
72#, 65# 20 reps, 1 round plus 58 cals. Burpee step ups and 12# wallballs. Too dizzy.
0
0
Paula Soletski
72#, 65# 20 reps, 1 round plus 58 cals. Burpee step ups and 12# wallballs. Too dizzy.
0
0
Pauly VanderKelen
2 rounds + 29 cals
2:35 for my first row / 3x20 for all sets of wallballs / Squat jerk triples: 95 WU, 115 WU, 135 WU, 145, 155, 165, 175, 185# / 8 rep of max effort @ 165# / GHD, power cleans, and MUs from yesterday complete in 6:54 / *2.) complete in 8:37 / Dips completed in 11-10, 8-7, and 5-4 / All dips from high rings / 3x10 GH Raise
0
0
Sylvia Christensen
1+ 5 WB (16#) - stopped with 30 sec left back is still π₯
^115 squat jerk (60min pause squats) , 10 reps at 105#
7
0
Tom Fameree
1 rd + 55 WBs
13
1
This will be a tough one for me to beat.... I'll have your score in my head as i go :)