1.) 3 Back Squat @ approx 80% Every 3 minutes for 15 minutes
2.) Mr. Stranger
14 minute AMRAP
30 cal Row
25 Power Snatch 75/55lb
Note: no dropping the bar above your head. 5 Burpee penalty if dropped from above head.
*3.) Every 2 minutes for 10 minutes:
10 Power Clean & Jerk 115/85lb
25 Double Unders
*4.) Deadlift 3-3-3-3-3 @ approx 80%, rest no more than 3 minutes between sets
*5.) Unbroken Conplex adding 1 rep to each movement for 10 minutes
1 Chest to Bar Pull-up/ 1 Toes to Bar/ 1 Bar Muscle Up
2 Chest to Bar Pull-up/ 2 Toes to Bar/ 2 Bar Muscle Up
3 Chest to Bar Pull-up/ 3 Toes to Bar/ 3 Bar Muscle Up
4/4/4, 5/5/5,………..
Note: after each set come off the bar and continue until failure upon failure restart at 1’s
*6.) 25-20-15-10-5
Weighted Hip Extension 25/15lb
5-4-3-2-1
Muscle Ups
*7.) Barbell Quad Smash 6 minutes each leg
Hamstring Lacrosse Ball Smash 6 minutes each leg, sit on a box
Barbell Calf Smash 6 minutes each leg, put 25’s on a bar sit on your butt and roll
2.) Mr. Stranger
14 minute AMRAP
30 cal Row
25 Power Snatch 75/55lb
Note: no dropping the bar above your head. 5 Burpee penalty if dropped from above head.
*3.) Every 2 minutes for 10 minutes:
10 Power Clean & Jerk 115/85lb
25 Double Unders
*4.) Deadlift 3-3-3-3-3 @ approx 80%, rest no more than 3 minutes between sets
*5.) Unbroken Conplex adding 1 rep to each movement for 10 minutes
1 Chest to Bar Pull-up/ 1 Toes to Bar/ 1 Bar Muscle Up
2 Chest to Bar Pull-up/ 2 Toes to Bar/ 2 Bar Muscle Up
3 Chest to Bar Pull-up/ 3 Toes to Bar/ 3 Bar Muscle Up
4/4/4, 5/5/5,………..
Note: after each set come off the bar and continue until failure upon failure restart at 1’s
*6.) 25-20-15-10-5
Weighted Hip Extension 25/15lb
5-4-3-2-1
Muscle Ups
*7.) Barbell Quad Smash 6 minutes each leg
Hamstring Lacrosse Ball Smash 6 minutes each leg, sit on a box
Barbell Calf Smash 6 minutes each leg, put 25’s on a bar sit on your butt and roll
You must login above to log your score
Amanda Zeamer
2 + 1 cal
35#, squats 85-35 knee didn’t feel good 😩, deadlift 5x3 @115, hip extensions and muscle up progressions done, 100 cal air assault, accessory work
13
1
Poor thing ☹️
Bruce Hoffort
2-0 Hammy
Rehab day #1. Did 4:15 class. Push press @ 125#. Assault bike 20 cal sprint w/ rest equal to time for 20 cal.
17
0
Jennie Campshure
Almost 2 rounds 21/25 Snatch 55#
Woof still battling this damn sickness... 135# BS
17
1
So nice to see you at 515
Lauren Kalil
3 rounds
BS 200#, MU work, PC&J and DU, hips to rings/hips to bar, hanstand walks and pistol squats
12
0
Pauly VanderKelen
4 rounds + 16 cals
First round snatches: 13,12 / Second through fourth round snatches: 10,8,7 / 5x3 HBBS @ 305# / *5.) Practiced transition from T2B to BMU. I was able to get the (singles) complex unbroken with some extra kip swings, but I definitely need more practice!
2
0
Sylvia Christensen
3 + 568 meters/sec😏
10
2
Idk what that means but I like it
Ha. 14 min ended right after my first pull. So I got 0 cals + that 🙃