1.) Every 3 minutes for 15 minutes 3 Clean from Blocks @ Hang, adding load each round establishing 3RM
Then
3 minute AMRAP @ 90-95% of 3Rm
*2.) Repeat no.1 using Clean Deadlift with a 2 minute max effort
*3.) 5 x 10 Bulgarian Split Squats (10 each leg) adding load each round
1.) Heads or Tails
With a partner 1 on the bike one running switching after every 100m Run (D2D)
150 cal Assault Bike
2000m Run
*2.) for time:
9-7-5-3-1
Push Press 185/135lb
Bar Facing Burpees
*3.) 30 minute Row at approx 75% pace
Then
3 minute AMRAP @ 90-95% of 3Rm
*2.) Repeat no.1 using Clean Deadlift with a 2 minute max effort
*3.) 5 x 10 Bulgarian Split Squats (10 each leg) adding load each round
1.) Heads or Tails
With a partner 1 on the bike one running switching after every 100m Run (D2D)
150 cal Assault Bike
2000m Run
*2.) for time:
9-7-5-3-1
Push Press 185/135lb
Bar Facing Burpees
*3.) 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
*4.) 3 Rounds
50m Sandbag Bear Hug Carry 150/100lb
10 Sandbag Cleans 150/100lb
*5.) 5 rounds
20 Banded Twists (10R/10L)
10 GHD Sit-ups
10 Tripod to Headstand
*4.) 3 Rounds
50m Sandbag Bear Hug Carry 150/100lb
10 Sandbag Cleans 150/100lb
*5.) 5 rounds
20 Banded Twists (10R/10L)
10 GHD Sit-ups
10 Tripod to Headstand
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Brandon Doege
Worked up to 95kg, dropped to 76kg with 6 in 3min. 1) with Kim, finished at 13:14
8
0
Christopher Adam
Up to 115kgX3 then 11@100kg; did the fun with Lauren
9-7-5-3-1 of 185 Push Press Bar facing burpees 5-4-3-2-1 of Rope climb Wall walk
7
2
Lauren Kalil
14:34, thanks Chris for doing 90% of the bike 😂
Cleans up to 70kg
7
1
Didn’t do THAT much of the bike😅 Was a Good Friday.
Megan Vogel
12:10 w/ Zach
Clean 62kg. Should have gone heavier. 🤷🏼♀️ Sandbag EC. Midline EC. Mob.
11
0
RaLinda Lamberies
45 cl/18@40/ heads or tails done with Brenda
No idea on time Is it sick I liked that one?!?! Think I need to increase my 3 RM
7
0
Sylvia Christensen
14:47 with Jenni!
And a 20# sweaty vesty (sorry cfgb). Cleans: 57, 61, 64, 68, 70. 6@68kg
3
0
Theresa Rosenquist
16:21** w/ Andreas ☠️
**Ass Bike & 12" Steps. SA KB Squats ×10{26/26/35/36/40 & 20 @#35.
3
0
Timm Uhlmann
12:20 with Mike
84 kg clean, which is a PR x3 lol. Then stringing some muscle ups for the first time. EC 5
4
0