1.) 10 minute AMRAP
10-9-8-7-6-5-4-3-2-1
Back Extension
Strict Pull-up
2.) Thorn
17 minute AMRAP
12 Handstand Push-ups
20 GHD Sit-ups
400m Run
*3.) 5 rounds
7 Pressing Snatch Balance
5 Sotts Press
*4.) 2 minutes of each followed by 1 minute of each and finally 30 seconds of each
ME Push-ups
ME Sit-ups
Note: each for time. Plank is only acceptable resting position for push-ups and sitting upright for the sit-ups.
10-9-8-7-6-5-4-3-2-1
Back Extension
Strict Pull-up
2.) Thorn
17 minute AMRAP
12 Handstand Push-ups
20 GHD Sit-ups
400m Run
*3.) 5 rounds
7 Pressing Snatch Balance
5 Sotts Press
*4.) 2 minutes of each followed by 1 minute of each and finally 30 seconds of each
ME Push-ups
ME Sit-ups
Note: each for time. Plank is only acceptable resting position for push-ups and sitting upright for the sit-ups.
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It hurts to drink coffee #myarms
12
0
Nate Hall, Andy Glawe, Amanda Zeamer, Anna Schumacher, Mary Stueber, Theresa Rosenquist, RaLinda Lamberies, Grace Adler, Jim Koehler, Krystal Lowney, Scott Adler and Jenna Hanson
Anne Hoffman
3 rds + 8 hspu mostly strict w/ 1 abmat
Thru 2 pull-ups -subbed hip ext for back ext
7
0
Jamie Neubauer
Need to work on hspu A LOT 2 + 8 with a lot of standing around by the wall
10
0
Krystal Lowney
3 Rds + 100m
1 mat HSPU for first 2 Rds, then Justin added 10# plates on each side of it😠
16
0
Liz Goetz
3 + 100m
1 mat for 1st rd then added 10# plates to each side = ~1/2 mat? Way better than a month ago!
0
0
Michelle Johnson
4 + 12 HSPU
13
2
Paul Mantz
Rest. There is one part of my body that's not sore, I'm not telling so grant doesn't program it.
17
0
Pauly VanderKelen
5 Rounds
1/5 back extension for the skill work portion / Off to Progress Days!
0
0
Theresa Rosenquist
3 R + 12 HSPU*
*1 AM&10 #plate, (post WOD got 'em w/o #10 plate). 10/9/8 of GH-BE/PU w/ thin band (NOT a carnival ride), EC: 48 PU/90 AMSU.
13
0