1.) 6 rounds
In 90 seconds complete:
3 Back Squat, adding load each round
In 90 seconds complete:
10 Strict Pull-ups
note: suggested start @ approx 75% 1RM , hang from bar for pullups with feet in hollow hold
*2.) Cardo’s Lake
20 minutes total
Plank Hold
Every time you hit the dirt you do 10 Push-ups/20 10 4-count Mountain Climbers
Note: plank is push up position and rest as little as possible
*3.) Snatch EMOM for 15 minutes @ approx 65%
*4.) 30 minutes
Row 50 cal
Assault Bike 30 cal
note: don’t dog it but don’t die either
*5.) 5 rounds
3 Wall Walks, nose and toes
10 Burpees
In 90 seconds complete:
3 Back Squat, adding load each round
In 90 seconds complete:
10 Strict Pull-ups
note: suggested start @ approx 75% 1RM , hang from bar for pullups with feet in hollow hold
*2.) Cardo’s Lake
20 minutes total
Plank Hold
Every time you hit the dirt you do 10 Push-ups/
Note: plank is push up position and rest as little as possible
*3.) Snatch EMOM for 15 minutes @ approx 65%
*4.) 30 minutes
Row 50 cal
Assault Bike 30 cal
note: don’t dog it but don’t die either
*5.) 5 rounds
3 Wall Walks, nose and toes
10 Burpees
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Alyssa DeNoble
BS 165-190
Plank ec
11
4
Amanda Zeamer
Bs 85-115
Kept in light first time in two months squatting weight. Band strict pull ups. 100 ghds. Band work. 30 min of cal row and cal bike-3 Rounds plus 6 cals on row. Snatch emom at 55#. 4 min of plank misery
13
0
Ashley Bourgeois
BS up to 105#, 1 attempt, then banded pu, plank
Got my first ever strict pu (x2)!! πΈ
10
0
Betsy Soletski
BS 125/135/145/155/160/165(fail) + 3 strict pu
Made it through 160 (90% of pr) failed 165, though it was my pr and got in my head.
16
0
Brittany Nohr
Deadlift on 45s at 125
Did 10 strict pu unbroken! ππ» all pu done but last 2 rds took more like 1:45 π€·πΌββοΈ
6
0
Grant Soletski
Up to 225 knee is ganky but I'm going to learn to manage it.
Cardo's Lake done. Came down 3 times easy cheesy you bunch of πΆπΆπΌπΆπΎπΆπ». Oh and who took one knee wrap out of my office? I want it back or else!
16
0
Jamie Kemen
155/160/165/170(2)
Only 10 min of plank misery. ππΌ
12
2
Kate Mantz
Banded pull ups, light on squats; 55#
Only had time to do 5 mins of planking.
10
0
Lauren Kalil
BS 215 for 3, attempted 225 only hit 1
all pull ups but used band for last round
12
0
Sylvia Christensen
155-165-175-180-155-155
Went too heavy too fast. Then figured it would be a good idea to work on form instead. Snatch EMOM ^ 115. FEELS GOOD TO BE BACK ππ½ #noodlelegs
16
3
Theresa Rosenquist
BS #125
3 DHPU ea set, 4 min UB plank; 3Γ{armbar/bridge; GH-HE, AMSU, -> wgt'd bridge,#75 BOR, GHSU,"14 step ups, lat smash.
6
0