1.) Slow and Steady
30 minute AMRAP
Row 1000m
10 Bar Muscle Ups
Run 1 Mile
10 Bar Muscle Ups
100 cal Assault Bike
10 Bar Muscle Ups
2.) Deadlift
5-3-3-2-1-1-1, add load each round and rest 2-3 min between each set
3.) 3 rounds
20 Chest to Bar Pull-ups
35 Double Unders
4.) Split Jerk 3-3-3-3-3, add load rest 2 min between each set
note: from blocks and reset after each rep
5.) 50 GHD Sit-ups for time
30 minute AMRAP
Row 1000m
10 Bar Muscle Ups
Run 1 Mile
10 Bar Muscle Ups
100 cal Assault Bike
10 Bar Muscle Ups
2.) Deadlift
5-3-3-2-1-1-1, add load each round and rest 2-3 min between each set
3.) 3 rounds
20 Chest to Bar Pull-ups
35 Double Unders
4.) Split Jerk 3-3-3-3-3, add load rest 2 min between each set
note: from blocks and reset after each rep
5.) 50 GHD Sit-ups for time
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Amanda Zeamer
43 cals on assault at time
Was on spin bike for a bit so finished all 100 cals on assault and last 10 baby bmup to finish a round after. Granite games workout number 2 redo, granite games workout number 5, 155-210# deadlift, 50 ghds
12
0
Ashley Bourgeois
81 assault bike cals, jumping bmu from low bar
Ec: split jerks 55#-85# (95# x 1)
17
0
Bryn Odberg
1 + 177 m row
Did half jumping and half regular bmus (easing into activity with shoulder)
15
0
Chris Ness
1+ 191 m row 150 cal on air dyne is not equal to 100 cal on the assault. DL extra credit
14
2
Are you saying you needed to do more?
No less There was almost a 2 minute increase to my usual average on the assault.
Derek Zehms
1 RD + 12 cals
Started on the bike and went backwards. MU from a box. 2:30ish GHDs
3
0
james macco
1 round. Did bar mu from box until the last set. Have it a go and what do you know, got two legit bmu. 🐒 off my back.
EC: ghd and some DL's. Side note: I liked that workout way more than I should have.
5
0
Jamie Kemen
45 cals on Air-Assault
Half low BMU and half high-bar from a box. Waited a bit for a bike
5
0
Jenni Phillips
85 cals
Started with BMU then ripped after 14 soo switched to burpees, GHDs 2:22
4
0
Laura VanderKelen
59 assault cals at cap, finished after cap
Strung together 3 bmu, not a pr but not easy either!
7
0
Marcie Kyllonen
16:24 3rds 30 cals airdyne/20 pj 75#/10 hpc 75#
10 UB 0 pause bs 65/70/75/80/85
6
0
Pauly VanderKelen
1 round + 300 meter run
Split jerk triples (reset after each rep) - 135,165,185,205,225# / No On-Ramp meant no more time to add more weight or complete more EC :(
0
0
Theresa Rosenquist
☠️☠️☠️**
JK! switched run & Ass.bike order. Thru 600m Gramma shuffle run & walk. BoxBMU. EC: BP& BS: 5×5 ^ ##
12
0
Tyler Shaw
1 round + 15 ft run
15
2
That 15' was 100% effort though.
Shit! I had 5 seconds left and I wasted it. You took a tape outside and measured didn't you?