1.) 10 minute EMOM
Odd: 10 Push Press 115/85lb
Even: 1 Deficit Strict HSPU
Note: you choose plate height/depth
2.) EPS
100 Thrusters 75/55lb
100 Thrusters 75/55lb
Every time you set the bar down on the ground complete 20 Deadlift 75/55lb
*3.) 5 rounds
20m Yoke Carry 45/25
5 Sandbag over Yoke 150/100lb
*4.) Every 3 minutes 1 Clean -> 1 Hang Clean & Jerk @ 75% for 6 rounds
*5.) 20 minute AMRAP
10 One legged KB Deadlift each leg 32/16lb
10 Back Extension
10 Hip Extension
10 Supinated Grip Bent Over Row 95/65lb
note: 4- 5 rounds is the goal
*5.) 20 minute AMRAP
10 One legged KB Deadlift each leg 32/16lb
10 Back Extension
10 Hip Extension
10 Supinated Grip Bent Over Row 95/65lb
note: 4- 5 rounds is the goal
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Bradley Boockmeier
6:14. Didn’t hack up a lunge. It’s a step in the right direction!
My deficit handstand push ups didn’t compete with Ian’s. Check the Instagram post if you didn’t. WTF
7
0
Grace Adler
9:29 55# with 1 set of 20 DL
EMOM- 65# PP; deficit HSPU (25# plate/ 25# +15#/ 25+15+10/ 25+15+10+10 (last 2 sets).
10
0
Grant Soletski
75 PP 1 mat / 11:20
Didn’t put the stupid bar down because of peer pressure. 3 words for these movements: lame, lame & lame
3
2
Megan Vogel
10:43***
Underestimated my back hangover from icebowl. Dropped bar a lot and couldn’t do dead’s. But finished WOD.
8
0
Theresa Rosenquist
6:40 w/ 40 GHSU**
**100 DLs @#95 & 20 GHSU for any breaks. PP @ #45 & S-HSPU #25&AM. BFR knee work.
5
0