1.) Every 2:30 for 5 rounds, 3 Push Press adding load each time to find 3RM
*2.) Back Squat/Squat Jerk/Bench Press
5 x 5 @ approx 90-95% of 5RM
Note: If you are lacking a 5 rep max of any of these lifts take the 5 rounds to establish one.
1.) ICR 7
10 min AMRAP
5 Front Squats (From the ground) 205/145
10 GHD Situps
15 Wall Balls 20/14
10 GHD Situps
*2.) Every 2 min for 10 min
15/10 Cal Assault Bike
10 Burpees
*3.) For Time, Wearing Weight Vest:
60ft Shuttle Run (30ft segments down and back)
10 Jump Squats
90ft Shuttle Run
20 Jump Squats
120ft Shuttle Run
30 Jump Squats
150ft Shuttle Run
*2.) Back Squat/Squat Jerk/Bench Press
5 x 5 @ approx 90-95% of 5RM
Note: If you are lacking a 5 rep max of any of these lifts take the 5 rounds to establish one.
1.) ICR 7
10 min AMRAP
5 Front Squats (From the ground) 205/145
10 GHD Situps
15 Wall Balls 20/14
10 GHD Situps
*2.) Every 2 min for 10 min
15/10 Cal Assault Bike
10 Burpees
*3.) For Time, Wearing Weight Vest:
60ft Shuttle Run (30ft segments down and back)
10 Jump Squats
90ft Shuttle Run
20 Jump Squats
120ft Shuttle Run
30 Jump Squats
150ft Shuttle Run
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Alyssa DeNoble
4 rds @125 at home
Ab mat sit ups& db thrusters instead of wb. Did a 5rm pp^95#
4
0
Amanda Zeamer
3 and a half rounds
70-85 (failed last set at 90# 🤷🏼♀️), 85#, med ball clean. Nothing feels good today
7
0
Bradley Boockmeier
4 + 5 FS
3RM @ 280#
10
2
james macco
3 + 4FS @ 185# (because i'm a jerk and dropped the stupid bar)
165# PP (after two attempts at a set of 3)
7
0
Jennifer McFall
Interval running: 800m 4:30 400m 2:11, 400m 2:13, 400m 2:18, 200m 1:00, 200m :56 200m :59, 200m :57, 100m :33, 100m :24, 100m :24, 100m :24, 100m :28
6
0
Justin Peterson
4+15 Wallballs
225lb 3 Rep Push press (10lb PR)
11
1
Big man with the big PR!
Laura VanderKelen
4+5 FS+1 ghd 125#
Deadlifts ^215# instead of PP (shoulder PT yesterday)
3
0
Megan Vogel
4 + 15WB RX - THAT WAS FUN!
PP ^ 130#. Midline circuit - 7 SPU, 10 rev hyper, 1 min pLank x 3 rds. Vested shuttle run. Mob.
13
7
Twinsies! ❤️
Day made Justin!!!! I didn’t think this day would ever come!
If I would have known we were racing - I would have really left you in the dust... ;)
Meet back after work and REALLY race? ;) I’ll take you both on any day. 👊🏻
You guys are just lucky I didn’t know we were racing...
Bullshit I thought I was staying with you! Damn it!
Every day is a race against you!
Pauly VanderKelen
5 rounds exactly
Push Press triples: 185, 195, 205, 217 PR!, 220 PR! / *2.) complete with 50-54 seconds of rest every round / 3 rounds of 50 meter sandbag bear hug carry & 10 sandbag cleans with the 150# sandbag from 10/5/18 EC.
0
0
Rachel Meyers
3fs into 4th round #105 Fs, ab mat situps instead of ghd with #14 wb
Push press to ^ #100
9
0
Sylvia Christensen
3 + 4 FS
10 min: 1 DL -> 1 squat clean -> 1 jerk -> 1 OHS ^165# 4 rounds ( NFT): 5 strict PU, 50m DB lunge (50#), 50 ft hs walk, 10 DB OHS (5/5)
8
0
Theresa Rosenquist
3 rds + 8 KB Thruster**
**Modified w/: SA KB FS (#30)/GHSU (=)/SA KB Thrusters (#18). PP: 20/22.5/25/30/30.
6
0