1.) I’ll take a Mobility with an extra side of pain
a.) 7 minute cap
20-15-10-5 High Hang Snatch 75/55lb
5-10-15-20 Strict Pull-ups
b.) 15 minutes:
Partner Quad Smash
note: if you do not want a partner that is ok we will show you how to find the pain on your own. We do highly suggest you find a partner though because oddly enough it brings us all a little pleasure making our partner say Oklahoma. We will give a demo prior to starting so pay attention
c.) 6 minute cap
3 rounds
20 Hip Extension
10 Free Standing Handstand Push-ups
note: scale by using wall going from tri pod to headstand back to tri pod and then kick up to a hspu
d.) 15 minutes:
hamstring smash with lacrosse ball on a box on each side for 3 minutes
glute smash with lacrosse ball or foam roller on each side for 3 minutes
e.) 5 rounds
45 seconds Max Effort Wallballs 20/14lb
15 seconds rest
f.) Thoracic Smash with a foam roller to end class
*2.) Row 1000m at snails pace
rest 3 minutes
Row 100m x 7 at rabbit pace, rest 30-45 sec
rest 2 minutes
Row 500m for time
note: perfect your stroke during the 1000m. If we yell at you to get your hips back get them back and if you don’t know what we are asking of you please respond verbally and not just with a blank stare at your monitor
*3.) 100 Sledgehammer Tire Swings, alternate arms every 10
note: go outside its nice out
*4.) More mobility
note: do it
a.) 7 minute cap
20-15-10-5 High Hang Snatch 75/55lb
5-10-15-20 Strict Pull-ups
b.) 15 minutes:
Partner Quad Smash
note: if you do not want a partner that is ok we will show you how to find the pain on your own. We do highly suggest you find a partner though because oddly enough it brings us all a little pleasure making our partner say Oklahoma. We will give a demo prior to starting so pay attention
c.) 6 minute cap
3 rounds
20 Hip Extension
10 Free Standing Handstand Push-ups
note: scale by using wall going from tri pod to headstand back to tri pod and then kick up to a hspu
d.) 15 minutes:
hamstring smash with lacrosse ball on a box on each side for 3 minutes
glute smash with lacrosse ball or foam roller on each side for 3 minutes
e.) 5 rounds
45 seconds Max Effort Wallballs 20/14lb
15 seconds rest
f.) Thoracic Smash with a foam roller to end class
*2.) Row 1000m at snails pace
rest 3 minutes
Row 100m x 7 at rabbit pace, rest 30-45 sec
rest 2 minutes
Row 500m for time
note: perfect your stroke during the 1000m. If we yell at you to get your hips back get them back and if you don’t know what we are asking of you please respond verbally and not just with a blank stare at your monitor
*3.) 100 Sledgehammer Tire Swings, alternate arms every 10
note: go outside its nice out
*4.) More mobility
note: do it
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Amanda Zeamer
work workout with the boys
7 rounds of 200m run, 15kb swing (30#), and 7 burpee box jump overs (18inch-boys took the 20 and 24). I beat Joe :)
10
0
Ashley Bourgeois
14/15 pu's, 100 wb's
25# sn, black/red band, 10# WB, mobility madness and all that jazz
5
0
Ashley Engeldinger
Slightly modified to do at work.
Did all of HHS/ Strict Pull ups. No time cap. Went through at moderate pace. 3 Rounds: 10 barbell good mornings, 20 barbell side bends, 30 sec tripod hold. 5 Rounds: 45 sec Max reps air squats, 15 sec rest. No wall ball at this station. 200 total squats. 100 sledge hammer swings- 2:40. Bullet Proof shoulders program pre-wod.
12
0
Brittany Nohr
8/10 pull-ups first 5 with red band 8 done with green band and 93 14# wallballs
All the mobility ✅
4
0
Jennifer McFall
10/10 pullup completed didnt have enough time to start snatches. 71 wallballs.
7
0
Pauly VanderKelen
12/15 strict pull-ups
Completed some free-standing HSPUs / 22+22+21+21+21=107 WBs total / Rowing extra credit complete with a 1:26.6 500 meters, no PR. Current PR is 1:25
1
0
Reagan May
10/10 HHS | 75 WBs
55# HHS. 5 PUs green band. 10 PUs green + red bands. 14# WB. I have no idea what I'm doing when it comes to hip extensions and free standing HSPUs 🤷🏼♀️ Edit 7:20pm: forgot I busted myself in the forehead cycling the HHS, got a nice bump starting 🦄
8
0
Theresa Rosenquist
**8/15 pullups, 74 WB**
**scl'd: #45 HHPSn, Thin BA-PU, #12 WB w/ ?? depth. extra MOB!! Gymnastics: some improvement.
0
0