1.) 12 min Lower Limb Smashing (quads, glutes, hamstrings, calves)
2.) 12 min AMRAP
80ft Farmer Carry (you pick weight)
5 Box Jumps 36/30″
2 Thrusters BW/70%BW
*3.) EMOM 6
10/7 Cal Assault Bike
-Increase by 1 cal each round
2.) 12 min AMRAP
80ft Farmer Carry (you pick weight)
5 Box Jumps 36/30″
2 Thrusters BW/70%BW
*3.) EMOM 6
10/7 Cal Assault Bike
-Increase by 1 cal each round
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Ashley Rusch
8 + 4 Box Jumps
(scaled box to 24" after second round due to being pregnant and needing a wider box)
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Pauly VanderKelen
8 rounds + 5 box jumps
100# dumbbells / 36" box jump / 205# UB thrusters / *3.) complete with 10 seconds to spare in final round / Yoke walks and 150# sandbag cleans from 12-2-19 complete in 7:30 / Overhead tricep extension triples: 70,75,80,85,90,95# & a double @ 100#. Then 15-5 @ 60# for a burnout.
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Timm Uhlmann
5 + 1 thruster
165# thrusters, 90# DB. Used my high school body weight :P. Did one proof of concept thruster at 185 later. Next time we'll do it for the wod
6
0