1.) 5-4-3-3-2-1 Push Press, adding load each round working up to session 1RM
2.) Check Point
10 minute AMRAP
10 Dumbbell Hang Clean & Jerk 50/35lb
20 Alternating Pistol Squats
30 Double Unders
*3.) 9-7-5
Muscle up
Sandbag Clean 150/100lb
*4.) 6 x 2 Clean from Blocks @ LH 65%
Then
2.) Check Point
10 minute AMRAP
10 Dumbbell Hang Clean & Jerk 50/35lb
20 Alternating Pistol Squats
30 Double Unders
*3.) 9-7-5
Muscle up
Sandbag Clean 150/100lb
*4.) 6 x 2 Clean from Blocks @ LH 65%
Then
5 x 1 Clean, adding load each round starting at 65%
Note: keep rest around 2 minutes between sets
*5.) 3 rounds
15 Reverse Hyper
15 Back Extension
Note: keep rest around 2 minutes between sets
*5.) 3 rounds
15 Reverse Hyper
15 Back Extension
You must login above to log your score
Bradley Boockmeier
3 + 6 Double DB Hang Squat Cleans. This WOD kicked my butt.
Up to 280# PP
1
0
Erin Briggs
2 + 1 - Modified pistols with 5lb plate under heel. Tweaked low back on Round 2 - and stopped with about two minutes left. Push Press: 90, 105, 120, 125, 135, 140.
1
0
Grant Soletski
3+11 Pistols from box 40lb dbs and 15 dubbs per round
Cassie lifted more than me in the push press and I will correct this.
0
2
Krystal Lowney
10 mile run in the βοΈ 1:37
Leaving for Vegas tomorrow, todayβs workout looks like a fun hotel wod.ππ»
3
0
Pauly VanderKelen
3 + 20 Pistols
All Squat Clean & Thruster with (2) 50# dumbbells completed UB / Pistols were slow and steady / Push Press: 5@135, 4@165, 3@185, 3@205, 2@225, 1@235, failed 245 and then hit 240# / *3.) complete in 9:15 with first 9 MUs UB / EMOM10 of 7 C2B & 10 Overhead Lunges with (1) 55# dumbbell complete (*3. from yesterday) / Stretching.
0
0
Shannon VanPay
2 + 10 pistols rx π. Maybe should have modified something
145# push press (10# PR)
0
0
Theresa Rosenquist
3R + 8 Cln&Jk**
**Scld w/: #20 DBs/#20 Narrow sq - box/90! SU. PP -> #75 ππ₯ Post: TGU @#18 + KB AMSU.
3
0