1.) Back Squat every 4 minutes: 1 x 3@ 60%, 1 x 3@ 70%, 1 x 3@ 80%, 5 x 5@ 90%
2.) Jacked Rabbit
5 rounds
12 Burpees
1 Rope Climb
3.) 3 rounds
15 Reverse Hyper
15 Heavy Bent Over Barbell Row
Session 2:
– 5 Deadlift every 4 minutes for 5 rounds starting at 60% and adding load each round
– 12 minutes
30 Push Press @ 60%
20 Push Press @ 75%
10 Push Press @ 85%
1 Attempt at PR
– Against a wall
15 minute practice
5 Tripod to Headstand
5 Tripod to Handstand
5 Kipping Handstand Push-ups
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Breanna Zold
10:00ish Rope climb attempts, got to 9 ft by 4th and 5th round
130, 155, 175, 185
6
0
Cody Stelmach
4:16
225, 245, 275, 295, 305, 315x3, 275(last set felt the best depth and punch out of bottom)
9
0
Ian Wilson
I couldn't make it to the gym today but I am pretty sure I would have had a 3:45
5
0
Justin Peterson
3:54
Back Squats at 275, 325, 375, 395x4 sets, 405 for the last set. Couldn’t quite get up to 90%.
10
0
Kenzie Christy
multiple amrap wod, did well
3RM hang power clean @155
heavy snatch @135!!! PR finally
push press piece @ 80, 100, 110 - PR 135#
mobility
8
0
Mike Cegelski
6:30
Worked on foot wrap, then ring rows
Back Squats not up to reps or %.
Reverse Hypers and BOR
8
1
Hey twin
Sylvia Christensen
6:30
140/165/185/195/200/195/185. Yeah definitely couldn’t hold 90% for 25 reps.
5
2
Theresa Rosenquist
6:34**
12 GHSU & 10 RRows (ALAP. Shldr & ankle issues 🤦🏻♀️) BS:@ #135. Pre: 30 cals AB & Voodoo floss. 4 mi walk later.
8
0
Tom Fameree
4:36
Substituted 3 reps of c&j at 145/155/165/175/185/195/205/215
9
2