1.) EMOM 7
5 Strict Press @ 60%
2.) 10-9-8-7-6-5-4-3-2-1
Front Squat 135/95lb (From the ground)
-20ft HS Walk after each round of Front Squats
*3.) 5-4-3-2-1
Sandbag Clean 150/100lb
-10 Cal Row after each set of SB Cleans
*4.) 3 Rounds
10 Back Extensions
10 GH Raises
5 Strict Press @ 60%
2.) 10-9-8-7-6-5-4-3-2-1
Front Squat 135/95lb (From the ground)
-20ft HS Walk after each round of Front Squats
*3.) 5-4-3-2-1
Sandbag Clean 150/100lb
-10 Cal Row after each set of SB Cleans
*4.) 3 Rounds
10 Back Extensions
10 GH Raises
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james macco
Capped during round 3 of HSW. Finished post cap.
SP @ 85#. / Also did some ab work.
7
2
Let’s be more specific. You were pulling an stuff from the advanced chapters of your upcoming book.....
Ab**
Jennifer McFall
11:30 RX weight, around the worlds for HS walks. Struct press 60lb x4 rounds, 65lb x3 rounds
5
0
Megan Vogel
Capped. Was on round of 3 HSW.
Shoulders fatigued fast. Wowza. SP 75 for 3 rounds dropped to 65. Some open gym fun w Kelly.
9
0
Pauly VanderKelen
7:20
115# strict press / *3.) complete in 5:32 / EMOM8: 4 DL @ 315# and 4 Box Jump Overs @ 30" / 3x10 strict GHD sit-ups while holding a 25# plate behind my head.
0
0
Theresa Rosenquist
13:05**
**WOD Mods: 10-9...5-5-5-5-5 Cal SkiErg & HS & wall. DB SP: #17.5(L)/#5(R). 30 min bike, 100 AMSU & Mobility.
1
0