1.) 10 minute EMOM
Odd: 4 Front Squat @ 75%
Even: 5 Dip-n-drives
2.) Nerve
3 rounds
750m Row
15 Toes To Bar
7 Hang Power Clean & Jerk 155/105lb
3.) For 20 minutes 30 sec on 30 sec off alternating between Flutter Kicks & Bicycle Crunches (elbow touches opposite knee)
Session 2:
– For time (AFAFP)
21/14 cal Assault Bike
100’ Right Arm Overhead Dumbbell Lunge, 50/35lb
30 Box Overs 30/24”
100’ Left Arm Overhead Dumbbell Lunge, 50/35lb
21/14 cal Assault Bike
– 5 x 5 Cleans Pulls, start heavy finish heavier
– 10 minute EMOM
Odd: ME Strict Pull-ups
Even: ME Top Half Push-ups
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Cody Stelmach
13:44 rx
195# FS
5
4
I expected you to go sub 12 with how fast you row!
My transitions between movements just were not fast enough. I did everything unbroken except the last set of HCJ (4 and 3). Your score was really good, I felt good about my time
🤣🤣
Grant Soletski
17:44 7 r/7l 50lb db hang power clean & jerk
Tried squatting and JT looked at me with amazement and not the good kind. First workout in a week complete.
4
0
Ian Wilson
Up to 225 FS
15:15 didn't feel so hot today. Kevin showed me how it should be done.
10
1
You killed it!
Justin Bruehl
Strength
B.squat 4x5 @365
4 sets
10 hspu
3sets
2 legless rope climbs
2 minute rest
Max reps strict pull ups (17)
3
0
Kenzie Christy
4 rds 21 cal bike 12 hand c&j @65# 9:15rx - out of shape yikes
2x6 box fs @185 and 175
3x6 box bs @ 205, 195, 185 (hip still fcjed)
5x5 snatch pulls into 5x1 power snatches for technique
10 EMOM me strict pull ups & deficit HSPU
2 rds 30 GHD & 15 DB sit ups
4
0
LAURIE MARTINEZ
No clue but I finished all 3 rounds
No weight - worked on form. Knees to chest vs Toes to Bar.
3
0
Sylvia Christensen
5.3 miles
Slow and steady. 20 something a WOD. Mentally tapped out on the last round
8
0