1.) EMOM 5
1 Overhead Squat @ 90%
2.) For Time:
50 Double Unders
25 Front Squats 95/65lb
40 Double Unders
20 Front Squats 135/95lb
30 Double Unders
15 Front Squats 155/105lb
20 Double Unders
10 Front Squats 185/125lb
*3.) EMOM 5
1 Bench @ 90%
*4.) 3 Rounds
5 SUPER Slow descent HSPU (Use 2 plate deficit for more challenge)
5 SUPER Slow descent Pullups
1 Overhead Squat @ 90%
2.) For Time:
50 Double Unders
25 Front Squats 95/65lb
40 Double Unders
20 Front Squats 135/95lb
30 Double Unders
15 Front Squats 155/105lb
20 Double Unders
10 Front Squats 185/125lb
*3.) EMOM 5
1 Bench @ 90%
*4.) 3 Rounds
5 SUPER Slow descent HSPU (Use 2 plate deficit for more challenge)
5 SUPER Slow descent Pullups
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Amanda Zeamer
14:19
All the dubs , 55-65-75-85, ohs at 85, bench at 75 for 1 each time, accessory work
9
0
Andrew LeMay
14:45ish. 115# OHS
Tried to Rx, couldn't clean 185 by the end. Shoulda scaled that one. whoopsie.
4
0
Bruce Hoffort
10:20 scaled
Deadlifts (255#) vs. OHS. Split workout between FS (LRx) & GHD plus SU's.
12
0
james macco
14:16
OHS - minute 1, miss. Mins 2-4 @175#. Min 5 @ 185# / EC - 1 round of #4 w/ Jamie H.
13
0
Lauren Kalil
19.2 redo, tie break time faster but no more reps :(
OHS 145# (all doubles but first round), bench press 130 (all doubles), Sunday’s WOD, some extra gymnastic things.
10
0
Pauly VanderKelen
5x5 DL @ 345#
Letting quad tendon heal / 4x20 & 12-tore hand-8 C2B for 100 total / Next time, don't do 100 to avoid tearing / 2x25 GHD sit-ups while holding a 15# plate behind my head / Recovery pizza @ Planet Fitness! lol
1
0