1.) Every 2 minutes for 10 minutes 5 Unbroken Hang Cluster’s, add load each round
note: maintaining constant movement throughout 5 reps is key
2.)Bunker
17 minute AMRAP
200 Double Unders
100 WallBalls 20/14lb
50 Deadlift 185/120lb
25 cal Row
ME Muscle Ups
*3.) Tabata each exercise:
GHD Sit-ups
Muscle Ups
Hip Extension
note: 20 seconds on 10 seconds rest for 8 rounds. In the rest time hold plank on the Hip ext and ghd sit up. If you are not that well versed with the GHD’s yet just rest during the rest time maybe trying a plank or two along the way.
*4.) Run 1 mile for time
note: put on a sweatshit, a hat and get outside. Oh and run fast….it’s cold out.
note: maintaining constant movement throughout 5 reps is key
2.)Bunker
17 minute AMRAP
200 Double Unders
100 WallBalls 20/14lb
50 Deadlift 185/120lb
25 cal Row
ME Muscle Ups
*3.) Tabata each exercise:
GHD Sit-ups
Muscle Ups
Hip Extension
note: 20 seconds on 10 seconds rest for 8 rounds. In the rest time hold plank on the Hip ext and ghd sit up. If you are not that well versed with the GHD’s yet just rest during the rest time maybe trying a plank or two along the way.
*4.) Run 1 mile for time
note: put on a sweatshit, a hat and get outside. Oh and run fast….it’s cold out.
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Amanda Zeamer
15/25 row
10# wb (got yelled at for it too), 125# deadlift, cluster 55-75#, and a redo try at 17.3 but no go.
10
0
Amy Zynda
5 cals
55-75 clusters. 79 DU in 5 min time. Buncha shitty C2B attempts during open gym.
12
0
Antonia Shanle
Muscle up attempts. DL 125#
^ 135# cluster! 5 rds: 7 strict pull-ups, 7 HSPU, 7 dips
12
1
Show-Off
Ashley Bourgeois
2 cals, 105# DL; up to 70# clusters
12# wb.. 1/2 du's, 1/2 su's. Good thing that was an amrap! phsst yeah right! haha ;)
5
0
Brett Kohout
17.3, 32 reps, rx
Not an impressive score but worked hard to get even here. BTW daylight savings sucks and should not be a thing.
9
0
Brittany Nohr
Finished row at 3:02 120 for clusters
Spent some quality time thinking under the rings.
7
0
Craig King
85-130 clusters 2 failed MU attempts
Ended up getting 3 MU after time expired.
20
0
Jamie Kemen
3MUP from floor, 10#WB, 95# DL
^70 EMoM clusters and EC tabata GHDs with Brenda
13
5
Feels awesome to be back, I missed you crazies! @krystal, it confused me too, but I went with it! Lol
Yay!! She's back!
Welcome back!!!! :)
Jamie is back and Brenda is doing extra credit?!?
Welcome back!!
Jenna Hanson
1 MU progression, 105# DL, 10# WB
Clusters ^75#
14
3
Grant yelled "Come on Hanson!" today and I looked around for you #wifefail 😳😂
She asked the same thing LOL
Who is Jenna Hanson?
Jennifer McFall
45-85 cluster
15/50 deadlift then did15/25 cal row. SI joints were not feeling the deadlift
12
0
Krystal Lowney
17.3 redo 43 reps (5 better)
6:30 tiebreak. Did the wod w/ mods as a warmup.
20
0
Laura VanderKelen
First time back to the gym, definitely got my a$$ kicked
17 Cals rx, DU's took me over 5 minutes LOL. Clusters up to 95#. 17.3, first time, 67 reps. Ass also kicked for that.
2
0
Marcie Kyllonen
Du's, wb's 10#, dl's 55#, cal row, ring rows ...got 20 ring rows at 17 min
up to 75# clusters
11
0
Pauly VanderKelen
17.3 - 81 with a 6:03 tie break - The snatching felt heavy after more than two weeks off
Clusters - 95,115,135,145,155# / AMRAP - Off the rower with 4:40 left, 15 MUs
2
0
Shannon VanPay
1 MU progression -the rest RX
Clusters up to 85# ...just realized I never submitted my 17.3 score. Damnit!
3
0
Theresa Rosenquist
MU?! What MU?**
I guess I did my own thing: 82/400 SU after finishing the row. ** #10 WB, #105 DL. Cluster: #45-70 (1st Full SqCln & WB since Oct.!), 35 min bike.
16
0