1.) 12 min Leg Smashing (3 min per area, per side)
2.) 20 min AMRAP
500m Run (break up any way you choose)
40 GHD Situps
30 Alt. Dumbbell Hang Clean & Jerks 50/35lb
20 Burpee Box Jump Overs 24/20″
10 Bar Muscle Ups
*3.) 4x80ft OH Walk with Barbell and hanging banded Kettlebells
2.) 20 min AMRAP
500m Run (break up any way you choose)
40 GHD Situps
30 Alt. Dumbbell Hang Clean & Jerks 50/35lb
20 Burpee Box Jump Overs 24/20″
10 Bar Muscle Ups
*3.) 4x80ft OH Walk with Barbell and hanging banded Kettlebells
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Bradley Boockmeier
1 + 15 burpees. Finished 2nd round with Tina after.
10 unbroken BMU’s for the first time!!!!
14
0
james macco
1 + 15 (I think) HC&J's.
My bar muscle ups were attempts and got a few with help from Kelly! :)
5
0
Justin Peterson
1+4 BMU
Hocked up 69 Spider-Man web loogies, but at least I didn’t die!
7
1
Tough break
Pauly VanderKelen
2 rounds + 190 meter run
UB GHD sit-ups, UB DB HC&J, 6-4 & 5-3-2 Bar MUs / Back Rack Jerks from yesterday: 135,165,185,205,225# then 7x1 @ 185# focusing on speed under the bar. Kettlebell Presses from yesterday: 2 rounds with (2) 35s, 3 rounds with (2) 53s.
1
0
Scott Adler
1+2 banded bar mu attempts
30# db, black band plus Kelly helping to get 6 or so mu in first round. First time running in over 7 weeks.
9
0
Theresa Rosenquist
1 R + 20/30 DB Cln&Jk
#Stillwinning 600m row/#20 DB (right too!)/16” B-SO/ BA strict pull-up. EC: 100 GHHE/ #9 KB OHWalk. 20 min BFR spin.
0
0