1.) Every 2 min for 4 rounds
5 Pause Overhead Squat @ 70%
2.) For Time:
50 Double Unders
10 HSPU
50 Double Unders
8 Deficit HSPU 1x45lb/1x25lb
50 Double Unders
6 Deficit HSPU 2x45lb/2x25lb
50 Double Unders
4 Deficit HSPU 3x45lb/3x25lb
50 Double Unders
2 Deficit HSPU 4x45lb/4x25lb
*3.) Every 2 min for 4 rounds
5 Bench @ 70%
*4.) 5 Rounds on Assault Bike
5 Easy cals, 5 medium cals, 5 all out cals, 30 sec rest.
5 Pause Overhead Squat @ 70%
2.) For Time:
50 Double Unders
10 HSPU
50 Double Unders
8 Deficit HSPU 1x45lb/1x25lb
50 Double Unders
6 Deficit HSPU 2x45lb/2x25lb
50 Double Unders
4 Deficit HSPU 3x45lb/3x25lb
50 Double Unders
2 Deficit HSPU 4x45lb/4x25lb
*3.) Every 2 min for 4 rounds
5 Bench @ 70%
*4.) 5 Rounds on Assault Bike
5 Easy cals, 5 medium cals, 5 all out cals, 30 sec rest.
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Andrew LeMay
3 plate deficit + DUs at time cap
A few failed attempts at 4 plates after cap. Today was a lot of #fun. 85# OHS
7
0
Angel Anderson
13:51
Singles. 3/6 with 2 plate deficit, then back down to 1 plate deficit for the rest. Backsquats instead of OHS @125#
1
0
Ashley Zimdars
3 plate deficit off box/ some DU- 15:00 finished
#50 OHS Champion workout 21:23
6
0
Bradley Boockmeier
12:10 RX. My head couldn’t touch with 4 plates.
Meant to do 215, but I realized I only did 205# :(
7
10
Add “Neck Length” and “Basic Addition” to the list of weaknesses
You’re a dick
You’re a dick
You’re a dick
You’re a dick
You’re a dick
You’re a dick
That’s a beautiful poem thank you Bradley
I like Andrew’s humor.
I’m ded 😂
Christopher Adam
Bs@185; :30bike for dubs/kneeling strict dB press(50-70)
Champion-modified
4
0
Grace Adler
12:55 rx
OHS 55# (repeat from last week - shoulders/knees not happy). Champion wod with mods - 19:00.
7
0
Megan Vogel
3 x 25# deficit at cap. FUN FUN DAY!!
Couple fails at 4 before time expired. “Champion” WOD for Becky before. 23:34. 95# DL. 75# OHS. 95# pause OHS.
7
0
Shannon VanPay
all the time - started with 4 ab mats, took one away each round. Failed the last round
OHS @ 95#
0
0
Sylvia Christensen
17:45, 125# OHS
Very intentional skill work for WOD🤪 “Becky” 17:50. 3 sets: 10 tempo bs, 10 good mornings, 10 fr lunges (85,95,105). 4x8 glute bridge. 5x3 strict pull-ups w/ 15# DB, 3x5 strict pull ups no weight
5
0
Theresa Rosenquist
🔥Yoga &
Wgts at Bob’s: 4x10 ea: Gravity asst’d Pullups (!). Leg sled @ #225, Seated row @#80, tris@#30, & rehab stuff.
0
0