1.) 10 minute EMOM
Odd: 10 Strict Handstand Push-ups
Even: 7 Strict Pull-ups
2.) Sweating Bullets
9 min. AMRAP
100 Double Unders
10 Clean & Jerks 185/120lb (Power or full)
10 Muscle ups
Extra credit:
1.) 15 min AMRAP
12 Reverse Hyper
10 Super Slow Back Extensions
8 GH Raises
2.) Snatch 5 x 3 @ High Hang
3.) Front Squat 5 x 5 @ 75%, every 90 sec.
4.) Tabata Burpee Bar Muscle-ups, 8 rounds.
5.) Row 1K for time
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Alex Ebert
1 round with lots of muscle up practice.
Did my first muscle up with a band on the bar today! Thanks Kelly for the help! Clean and Jerks at 105#
3
0
Cody Stelmach
1+ 1 CJ rx
E.c: 15 Bar MUs and 50 TTB
7
4
Nice Job Cody!
Your the best!
Thanks! This one was harder than it looked!
You make everything look easy
Grace Adler
Moved
EMOM rx. Mod WOD to 1:30min AB, 10 CJ @105#, BMU with bands practice. Thank you, Kelly!
6
0
Holly Snyder
1 + 5 C&J (85#)
DU practice (2min) and Mostly Singles on second round; Burpee pull-ups (chest to bar attempts)
1
0
Kenzie Christy
2+24 DU - mu transitions everything else rx
strict HSPU w abmat @10#
5x5 BS @ 160
snatches working up to 90 - went a lot better than monday
15 AMRAP β
1k row 3:42
butterfly practice
6
0
Krystal Lowney
100 DUs-10 CJ-96 DUs
105# at home. No rings so I just went back to DUs. Had intentions for 8:15 today, but morning drop offs would have made me 15 mins lateπ
10
0
Laura VanderKelen
1+94 dubs rx
Front squats @ 125#; GHDs and plank β
; 20 min run with 15lb weight vest 2.34 miles
4
0
Pauly VanderKelen
1 round + 2 MU
1.) complete with 5-3-2 SHSPUs and UB Strict Pull-ups except for 4-3 in the last round. Only 8 SHSPU during the last round, but completed the remaining 2 after time expired / 2 High Hang Cleans + 1 Split Jerk from 7-21-20 complete @ 135,165,186,195,205,215# / EC from 4-23-20 complete: Every 2 minutes for 10 rounds of 25 foot HSW + 12 Alternating Pistols / 3 rounds of 25 Strict GHD Sit-ups + 1 minute plank hold from 7-21-20.
0
0
Theresa Rosenquist
1R+30 JR**
**100 SU-DU combo/#65(&dodgey!)/RingThing negatives. EMOM: β
(hard level scaled)
10
0