1.) Every 3 minutes for 5 rounds Deadlift 5-3-3-2-1 working up to heavy 1RM, start at approx. 70%
2.) Twisted
5 rounds
25 Double Unders
15 GHD Sit-ups
3.) 4 rounds
20 Kettlebell Russian Twists
30 Alternating Sledgehammer Swings
Session 2:
– Every 3 minutes for 5 rounds 4 Overhead Squat @ 75%
– Every 2 minutes for 10 minutes:
3 Muscle Ups
30 Second hold on top of MU
– for time:
10 Deficit Strict Handstand Push-ups 2×45/1x45lb Bumper Plate
100โ Single Arm Dumbbell Lunge 1.5/1 pood Kettlebell (right arm)
5 Sandbag Cleans 150/100lb
100โ Single Arm Dumbbell Lunge 1.5/1 pood Kettlebell (left arm)
5 Sandbag Cleans 150/100lb
10 Deficit Strict Handstand Push-ups 2×45/1x45lb Bumper Plate
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Cody Stelmach
4:39 rx
Tripped 1x in the last round, otherwise all unbroken
/// up to 425# DL
10
2
james macco
4:32. Ian, active rest day?
DL - set of 2 @ 365#
6
2
Kenzie Christy
15 amrap 40/35 cal row 30 dl 135/95 20 hang p clean 10 thrusters - 2+61rx that sucked therefore i sucked
PP 1x5 @125, 120, 115
OHS @105
3 ring dips + 30s hold
kipping deficit HSPU, 100# bag, 1 poof KB - 6:21 - that hurt ๐
11
0
Kevin Hansen
4:48
Deads: 315/335/365/385/405 then: 21-15-9 Bike Cal and Bar-facing Burpees 6:06 then: 10min E2MOM 3 Snatch grip PJ + 3 OHS + 3 Snatch Balance
9
0
Michael Green
4:28 20# med ball sit-ups
Up to 385# dL, 7:15 5 rnds every 3 1/2 min 15 cal assault bike 3 tng power snatch 115/135/155/165/175# 5 rnds 10 reverse hyper 10 bent over row 40# dB 10 back extension.
10
1
& lots of Back love today & tomorrow!
Sylvia Christensen
Done
295# DL single. Russian twists/sledgehammer (oh yeah๐ค๐ฝ). 135# OHS.
6
0
Theresa Rosenquist
6:29**
**Subโd 2:1 SU:DU (slowly improving). DL to 235 (๐ขimproving)
6
0
Trevor Snyder
4:41
No touching ground on ghdโs but went back as far as my mobility allowed; 385# dL pr
6
0