1.) Every 2 minutes for 10 minutes 5 Back Squat working up to 5RM
Then within 3 minutes
1 Max Effort set @ approx 90% of previous 5RM
*2.) Complete 5 x 5 1ME @ approx 90% of Power Jerk, Bench Press & Push Press. You can use the same scheme as above also.
1.) Blue Stain
3 Rounds
100m Run
18 Alternating Dumbbell Power Snatch 50/35lb
100m Run
18 Pull-ups
*2.) 11 minute AMRAP
1 Legless Rope Climb
15 Hand Release Push-ups
*3.) 10 minute EMOM
6 Hang Power Clean & Jerk 115/85lb
3 Muscle Ups
*4.) 3 minute AMRAP
Strict Chest to Bar Pull-ups
*5.) 3 rounds
25 GHD Sit-ups
1 minute Marching Plank
Then within 3 minutes
1 Max Effort set @ approx 90% of previous 5RM
*2.) Complete 5 x 5 1ME @ approx 90% of Power Jerk, Bench Press & Push Press. You can use the same scheme as above also.
1.) Blue Stain
3 Rounds
100m Run
18 Alternating Dumbbell Power Snatch 50/35lb
100m Run
18 Pull-ups
*2.) 11 minute AMRAP
1 Legless Rope Climb
15 Hand Release Push-ups
*3.) 10 minute EMOM
6 Hang Power Clean & Jerk 115/85lb
3 Muscle Ups
*4.) 3 minute AMRAP
Strict Chest to Bar Pull-ups
*5.) 3 rounds
25 GHD Sit-ups
1 minute Marching Plank
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Lauren Kalil
9:22
BS up to 225# (10 @205#), Handstandwalk/DU WOD, SPUC, bench 5@125#/10@115#
6
0
Megan Vogel
10:45**
9 SPU for 18 pull-ups. BS ^ 210. 190# x 12. Squat clean complex. Deadlift complex. GHD/Plank EC.
3
0
Paula Soletski
12:26, 20#db. 152#bs,, 5 reps then135#6reps
PR- 25 mosquito bits from knees to hips!
10
0
Pauly VanderKelen
7:11
UB movements except for 10-8 pull-ups in the last round / HBBS quints: 135 WU, 185, WU, 225 WU, 245, 265, 285, 305, 317# / 10 reps @ 287# which is a 10RM PR! / EMOM10: 3 ring MUs for 30 total.
0
0
Sylvia Christensen
9:44. 185# 5RM
5x800m run, 45 sec. rest (20# vest) 3:40, 3:54, 4:04, 4:10, 4:20 then...3 rounds: 10 DB OHS(R), 10 push-ups, 10 DB OHS (L) 50# DB/vest
11
0
Theresa Rosenquist
9:34**
**100m SkiErg/18 #35 KBS/6 pullups &12 RRows. BS: to #120, 10 @#105
0
0