1.) Assault Bike Pacer
45 second 50% pace assault bike
15 second sprint
accumulate 100 cal male / 75 cal female
rest 5 minutes
10 min AMRAP
80′ Dumbbell Farmer Carry 50/35lb
10 Hand Release Push-ups
*2.) From blocks 3-3-2-2-1-1 Split Jerk
*3.) 15 minute AMRAP
5 supinated grip Barbell Bent Over Row, hold for 5 seconds 96/65lb
15 Back Extensions
5 Wide Grip Strict Pull-ups
15 Hip Extensions
45 second 50% pace assault bike
15 second sprint
accumulate 100 cal male / 75 cal female
rest 5 minutes
10 min AMRAP
80′ Dumbbell Farmer Carry 50/35lb
10 Hand Release Push-ups
*2.) From blocks 3-3-2-2-1-1 Split Jerk
*3.) 15 minute AMRAP
5 supinated grip Barbell Bent Over Row, hold for 5 seconds 96/65lb
15 Back Extensions
5 Wide Grip Strict Pull-ups
15 Hip Extensions
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Grant Soletski
Due to a family project was unable to do today’s workout.
I’m going to try and do it during open gym tomorrow morning.
3
0
Megan Vogel
5:39 bike/9 + 7 push ups
Ice Bowl WOD 3 and 4. If anyone finds my soul - let me know. It’s gone. Ghd/plank w the 4-1-5 crew. :)
7
0
Pauly VanderKelen
Rest Day
Read Physics 2 Assignment / Assault Bike Pacer complete on 3-4-20: 6:04 & 12 rounds + 80' Farmer Carry.
1
0
Theresa Rosenquist
9:02**
10 rounds, BK-PU. Bike: 9:02 —-> EC: 15 min BOR(#55)GHBE/S-PU😃👊(banded)/GHHE (3x+5 BOR) —> Bike 16 mi (avg @ 80%, 60-110% FTP)
11
0
Tim Houge
7:52 Bike
10 rounds. Can’t feel legs. Hatred of assault bike continues to grow.
14
0
Troy Foley
6:27 (two legs + one arm)
One-arm rig pushups, 45# KB in one arm, 9# KB in the other
7
0