1.) Every 2:30 minutes 3 Snatch from Blocks @ Hang Position @ approx 90-95% of 3 RM
Note: Stay at the same load throughout sets
*2.) 5 x 5 Snatch Deadlift working up to 5RM
Then
2 minute AMRAP
Snatch Deadlift @ approx 90% of 5RM
*3.) Repeat above with Romanian Deadlift and Bent Over Row
1.) Turned Over
12 minute AMRAP
44 Double Unders
22 Abmat Sit-ups
11 Front Squat 185/135lb
*2.) For time:
With a Partner
2 rounds
25 Synchronized Toes to Bar
40 cal Assault Bike (alternate every 10 cal using only 1 bike)
25 Synchronized Chest to Bar Pull-ups
40 cal Assault Bike
*3.) 10 rounds
20’ Standing Sled Pull (200/100lb
40’ Medicine Ball Throw
Note: Throw the ball from the center of chest, palms up, keeping your elbows tight
*4.) 21-15-9
Deadlift 95/65lb
Bar Facing Burpees
*5.) Start each set with 1 minute Plank
5-4-3-2-1
Muscle Ups
Note: Stay at the same load throughout sets
*2.) 5 x 5 Snatch Deadlift working up to 5RM
Then
2 minute AMRAP
Snatch Deadlift @ approx 90% of 5RM
*3.) Repeat above with Romanian Deadlift and Bent Over Row
1.) Turned Over
12 minute AMRAP
44 Double Unders
22 Abmat Sit-ups
11 Front Squat 185/135lb
*2.) For time:
With a Partner
2 rounds
25 Synchronized Toes to Bar
40 cal Assault Bike (alternate every 10 cal using only 1 bike)
25 Synchronized Chest to Bar Pull-ups
40 cal Assault Bike
*3.) 10 rounds
20’ Standing Sled Pull (200/100lb
40’ Medicine Ball Throw
Note: Throw the ball from the center of chest, palms up, keeping your elbows tight
*4.) 21-15-9
Deadlift 95/65lb
Bar Facing Burpees
*5.) Start each set with 1 minute Plank
5-4-3-2-1
Muscle Ups
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Grant Soletski
Now I swear I did 4 rounds but apparently I didn’t so 3 + 7 dubbs @ 155
Don’t you judge me. Nice work 5:15pm that was a fun class👊🏼🇺🇸
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Pauly VanderKelen
Rest Day
Studied for Calculus 2: Exam 1 / Completed on 9/26/18 with 4 rounds + 9 front squats (Barbell cleaned from the floor.)
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Sylvia Christensen
Null
57kg snatches. 10-1 wallballs (16#), deficit HSPU (45#) with 100m row between each. 5RM bench ^125#
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Timm Uhlmann
Gymnastics at 4:15 w/ Kelly. Then 2 rounds + 5 FS. FS @155
snatch to 46kg. 5x3 SP @115.
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