1.) Squirrelly
21 cal Assault Bike
15 Deadlift 185/125lb
9 Muscle Ups
15 Shoulder to Overhead 185/125lb
21 cal Assault Bike
*2.) Every 3 minutes for 3 rounds 5 Snatch Pull @ 105%
*3.) Every 2 minutes for 10 minutes:
2 Snatch @ 75%
*4.) 1-2-3-4-5-6-7…….for 7 minutes
Box Jump 30/24”
DB Push Jerk (2 dbs), heavy
*5.) 5 rounds
10 Dumbbell Bent Over Row (both arms)
7 Wide Grip Strict Pull-up
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Alex Ebert
8:41 115#. Banded BMU
Ring and bar muscle up practice With 1 band and then without bands. Then.... tore.. but got 5 successful BMU in a row with 1 band! Improvement!
14
0
Bradley Boockmeier
4:38. Wimped out a little on the last bike.
Let Cody win in the warm up game
16
3
Cody Stelmach
10:14 rx - 3-0 win in warmup KELLYBall game. Was named MVP with (CORRECTION) 3 goals and 3 assists (to myself), and will be inducted into the KELLYball hall of fame
185# singles killed me
15
4
69 assists to yourself.
*Kellyball. And I'm pretty sure you had all three goals. But Kenzie was still MVP.
Was it all 3? Can’t remember, blacked out for a while...
Back kinda hurts tho from carrying the team 😂😂
And just glad I didn’t kill Kenzie when I passed her the ball 🤣
i’m glad you didn’t kill me either
Janelle Nehs
13:08
75# DL/S2OH. Burpee pull-ups. The assault bike at the end was purgatory! Hand ball was a blast!
0
0
Jenny Wesolowski
9:41. 75# deads and oh press. Burpee pull-ups
Extra credit: 5 x 10 bent over rows, 7 strict pull-ups with band.
6
0
Kenzie Christy
6:43 burpee pull ups everything else RX
first 2 bar muscle ups!!
snatch pulls @ 135# felt strong
snatches @100# also felt good
DB rows and PU✅
k2e practice w KB side bends
15
2
Kevin Hansen
6:06 😖
Pretty sure the 185 S2OH took me as long as the rest of the workout 😩😞
16
0
Liz LeCaptain
Active Recovery
little bit of stretching, little bit of foam rolling, all of the ROMWOD
7
0
Theresa Rosenquist
8:22**
**Mods: #125 DL/burpee Jump.PU/#30 DB S2O. Dubs prac., push-ups, sit-ups Ring dips extra cred.
0
0
Trevor Snyder
4:45
185# dl, burpee pu, 60# single arm dumbbell sto Just one arm. Gave my shoulder another day of rest
11
0