1.) 3 x 10 Zee-row pause Back Squat. Every 2 minutes (6/21)
note: add load each round. record your numbers on the whiteboard. I know it’s a pain in the ass for some of you but it’s a bigger pain in the ass trying to figure out your starting loads every time we do this. record it. Choose appropriate load to start as the goal is to do 10 unbroken cycled squats.
2.) Tilt
23 minute AMRAP
1 Tire Flip, heavy
50m Right arm Kettle Bell Farmer Carry 2/1.5 pood
1 Bar Muscle Up
1 Tire Flip, heavy
50m Left arm Kettle Bell Farmer Carry 2/1.5 pood
1 Bar Muscle Up
note: Use a coach if you need help flipping a tire or I’m sure anyone around at the moment would be happy to help
3.) Beer Mile
note: add load each round. record your numbers on the whiteboard. I know it’s a pain in the ass for some of you but it’s a bigger pain in the ass trying to figure out your starting loads every time we do this. record it. Choose appropriate load to start as the goal is to do 10 unbroken cycled squats.
2.) Tilt
23 minute AMRAP
1 Tire Flip, heavy
50m Right arm Kettle Bell Farmer Carry 2/1.5 pood
1 Bar Muscle Up
1 Tire Flip, heavy
50m Left arm Kettle Bell Farmer Carry 2/1.5 pood
1 Bar Muscle Up
note: Use a coach if you need help flipping a tire or I’m sure anyone around at the moment would be happy to help
3.) Beer Mile
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Amy Zynda
No idea, many rounds.
Carried 2 KB @ 53#, 1 seemed silly. Sub burpee C2B for BMU. Smaller tire for solo flips, flipped a big one with Michelle.
6
0
Jamie Kemen
20 min free WOD.
sweat and super glutes. Perfect for the 4th weekend! Enjoy, everyone! 🎉🇺🇸🎈💥🎉🎈💥🇺🇸
6
0
Sylvia Christensen
Sub 30 beer mile 😂
36.3 mile bike ride later on for some redemption. (17.9mph)
3
0