1.) Juba
9 minute AMRAP
1 Legless Rope Climb
10 Back Squat 155/105lb
25 Double Unders
then
5 minutes to find 3RM Front Squat
note: no racks allowed, legless rope climb scaled by climbing to 10′ mark legless then use legs remainder of way
if time allows pick one extra credit in class
*2.) 5 Overhead Squat EMOM for 5 minutes @ approx 70%
*3.) Every 2 minutes for 10 minutes 10 Touch-n-Go Power Clean starting at approx 50% adding load each round
note: resting only in front rack
*4.) 5 rounds
20m Farmer Carry 100/70lb
10 Free Standing Handstand Push-ups
note: if you have a tendency to fall over randomly keep a wall within reach
*5.) 3 x 3 minute Assault Bike ME cal, rest 1 minute between sets
*6.) 4 rounds
25 Russian Twist
25 4-count Flutter Kicks
25 Hollow Rocks
9 minute AMRAP
1 Legless Rope Climb
10 Back Squat 155/105lb
25 Double Unders
then
5 minutes to find 3RM Front Squat
note: no racks allowed, legless rope climb scaled by climbing to 10′ mark legless then use legs remainder of way
if time allows pick one extra credit in class
*2.) 5 Overhead Squat EMOM for 5 minutes @ approx 70%
*3.) Every 2 minutes for 10 minutes 10 Touch-n-Go Power Clean starting at approx 50% adding load each round
note: resting only in front rack
*4.) 5 rounds
20m Farmer Carry 100/70lb
10 Free Standing Handstand Push-ups
note: if you have a tendency to fall over randomly keep a wall within reach
*5.) 3 x 3 minute Assault Bike ME cal, rest 1 minute between sets
*6.) 4 rounds
25 Russian Twist
25 4-count Flutter Kicks
25 Hollow Rocks
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Brittany Nohr
3 rds + 10 bs
Rope climbs legless to at least 10 ft fs to 170 should have went heavier
17
0
Danielle Sherman
3 + 10 bs, 15 step ups
step ups instead of DU. 175 FS, could have gone up
18
0
Hannah Fameree
4 rounds. 95# BS, 🐧s
Legless attempts... got one hand above the other a few times but didn’t get too far overall lol. 115# FS
7
0
james macco
4 rounds, R mother f#*&ing X! 195# FS.
I want to move as fast as Buntin some day. #iamslowandold
19
4
At least you're pretty
I really am.
Jimbo, you were cruising.....I think the temp got to ya 💦💦
👊👊👊
Jamie Kemen
4+1 rope climb to ceiling
85# BS/135# 3RM FS Plus abdominals EC with "the ladies"
15
0
Jennifer McFall
4 rounds + 4 back squats at 85lb.
125lb front squat. Attempted 135lb. Back and traps on fire.
7
0
Kazoung Vue
4 + 3 rounds 25 penguin jumps
2 RC and 2 Floor RC 85# BS/90# 3RM FS
8
2
Lauren Kalil
4 + 6 BS RXish...**
**all legless rope climbs but connected feet before touching the beam because well...I’m clumsy🤷🏼♀️...FS 155# then hit 160# clean for 5# PR...OHS 105#
16
2
Samesies on grab-before-touch. You say "clumsy", I say "wise".
It’s scary up there!!! I had a hard time calming myself down once I started my back squats.
Megan Vogel
GAMEDAY🏀
Resting and mobilizing in a Cleveland hotel.
20
6
Sylvia Christensen
3 + 25 DUS / 165# 3rm FS
1 successful legless rope. Rest were roughly 1/2 or 3/4 way up. 120# OHS EMOM
19
5
Theresa Rosenquist
Off Day
2hrs of Yoga & MWOD knee therapy & general CF foundations}×3 (shoulder is p**sed off from yesterday😿)
1
0
Tina Schmidt
4 + 6 BS Rx (except 1 panicky leg wrap on my last reach on last round...good news—I didn’t die)
FS up to 165#
6
2
Oh good, cause we like you around.😊
Thanks for playing doctor on me 🤗 but not actually playing