Sunday, November 15, 2020
Four Corners
Move well, exercise hard and keep that head up. Repeat daily.
Have a nice Sunday.
1.) 10 minute EMOM
Odd: 3 Strict Press @ 80%
Even: 20 second Overhead Hold
2.) Four Corners
30 minute AMRAP
1 mile Run
10 Bar Muscle Ups
2000m Row
10 Bar Muscle Ups
4800m (3 mi) Assault Bike
10 Bar Muscle Ups
100 Double Unders
10 Bar Muscle Ups
3.) 3 rounds
15 Back Extensions
5 Strict Wide Grip Pull-ups
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Alex Ebert
Just over 30 minutes to complete once
Raining, and treadmill unavailable. 30 flights of stairs on stairmaster
Pulls ups instead of BMU
200 single unders
4
0
Ian Wilson
1 MU after the dubs at time cap
SP #155 - had a great Sunday morning with everyone. Fun way to start a day!
5
1
Justin Bruehl
Consistency
4x5 dlift singles speed reps @315
Incline db bench 4x12 @65s
4x10 weighted (25lb) strict pull ups
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Pauly VanderKelen
HBBS up to 355# (failed 375#), then 3x5 & 2x4 @ 305# with a pause at the bottom position.
Cut it short by 1 rep on the last 2 sets because I felt like I would have failed. Bench Press up to 245# then 5x5 @ 200#. Burnout set of 16 @ 135#
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