1.) Colt 45
3 rounds
20 Pistol Squats
10 Box Overs 24/20″
15 Hang Power Clean 115/85lb
2.) 5 rounds
15 Back Extensions
30 sec. Handstand Holds
*3.) 50 Alternating DB Snatch 75/55lb
*4.) Power Jerk 65/3, 70/3, 75/3, 80/2×2
*5.) Front Squat 75/3, 80/2×3, 85/3
*6.) Row Session
10 minute warmup and cool down
On Airdyne 1 minute AFAP 1 minute crawl pace for 20 minutes
3 rounds
20 Pistol Squats
10 Box Overs 24/20″
15 Hang Power Clean 115/85lb
2.) 5 rounds
15 Back Extensions
30 sec. Handstand Holds
*3.) 50 Alternating DB Snatch 75/55lb
*4.) Power Jerk 65/3, 70/3, 75/3, 80/2×2
*5.) Front Squat 75/3, 80/2×3, 85/3
*6.) Row Session
10 minute warmup and cool down
On Airdyne 1 minute AFAP 1 minute crawl pace for 20 minutes
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Angel Anderson
11:11 65#, Pistols on a box, step-up/overs 5 rounds back extension/hs holds (10sec handstand! A work in progress, but progress nonetheless!!)
5
0
Anna Schumacher
4:28 rx
4:19 db snatches - 218 cal total for the airdyne - 5 rounds back ext and hs holds complete
12
0
Cindy Opichka
11:40 75#
All jumps NO step overs, yay! Pistols with 5# counterbalance, left side was ugly. Back XT with wall facing HS holds.
17
0
Grant Soletski
8:43 pistols on a box
every 2 min 25 dus 1 snatch starting at 50% 1rm adding 10lb every round with justin 165, failed at 175 during time but hit it afterwards PR! 3 rounds of back ext. hs hold
20
0
Jamie Kemen
8:51,65#
Box step overs, almost rx pistols, just balanced slightly on box while in the hole
19
0
Laura VanderKelen
8:01 rx weight, band-assisted pistols
40# DB snatches, up to 125# front squat
1
0
Pam Bozec
11:15; pistols w some assist/step ups/ 85#
Butterfly/ HS/ MU work. Got MU on big girl rings!!!
17
1
CONGRATULATIONS!!!!💪
Pauly VanderKelen
6:49
Back extensions and free-standing HSH / 50 alternating 75# DB snatch in 3:34 / Front squat up to 5@245# and 3@255#
1
0
Theresa Rosenquist
Connor's Last WOD - 23:36
3x{75 Du/50 WB/25 Cal Row = Suckfest!! #worthit! Gymnastics skilz
19
0
Todd Rocheleau
Workout at home
Tried my new rower, 500m - 1:27 Dumbbell bench press @80lbs Dumbbell rows @80 lbs Skull crushers Leg raises & rotating side crunch raises
13
0
Yvonne Otero
10:30ish
squats w feet together instead of pistol, box step overs, 75# 4 rounds back extension/HS hold & quad smash
18
0