1.) Ringo
21 Power Clean 95/65lb
21 Thrusters 95/65lb
15 Power Clean 135/95lb
15 Thrusters 135/95lb
9 Power Clean 185/125lb
9 Thrusters 185/125lb
if time allows complete 1 extra credit in class
*2.) Every 2 minutes for 10 minutes 5 Clean Pulls @ 105%
*3.) 5 rounds
10 Freestanding Handstand Push-ups
15 cal Assault Bike
*4.) 30 Bar Muscle Ups for time
*5.) 20m Front Lunge 155/105lb
30 Bar Facing Burpees
20m Front Rack Lunge 155/105lb
20 Bar Facing Burpees
20m Font Rack Lunge 155/105lb
10 Bar Facing Burpees
*6.) 10 minute AMRAP
5-10-15-20-25-30-35
adding 5 reps each round until time expires
Strict Toes to Bar
GHD Sit-ups
21 Power Clean 95/65lb
21 Thrusters 95/65lb
15 Power Clean 135/95lb
15 Thrusters 135/95lb
9 Power Clean 185/125lb
9 Thrusters 185/125lb
if time allows complete 1 extra credit in class
*2.) Every 2 minutes for 10 minutes 5 Clean Pulls @ 105%
*3.) 5 rounds
10 Freestanding Handstand Push-ups
15 cal Assault Bike
*4.) 30 Bar Muscle Ups for time
*5.) 20m Front Lunge 155/105lb
30 Bar Facing Burpees
20m Front Rack Lunge 155/105lb
20 Bar Facing Burpees
20m Font Rack Lunge 155/105lb
10 Bar Facing Burpees
*6.) 10 minute AMRAP
5-10-15-20-25-30-35
adding 5 reps each round until time expires
Strict Toes to Bar
GHD Sit-ups
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Amanda Zeamer
Present
Db cleans, B.B. thrusters (thighs can’t handle any barbells) ghd and strict toes to air, lunges and farmer carries, 35 min on assault (140 cal), mobility and band work
18
0
Angel Anderson
10:24
55, 75, 95 FS instead of thrusters. GHD/T2B, lunges and farmers carries, assault bike, band work, and random mobility. 👊🏼💪🏼
18
0
Grant Soletski
14:58 95/135/165
5 Bar mus just to see if I could do them again.
15
2
james macco
16:32. 95/135/155. Thrusters need work. They sucked ass.
EC of strict t2b and ghd’s.
20
0
Laura VanderKelen
11:14 RX woweeeeee
Lunges/burpees RX 8:27; 30 bar muscle ups 15:54 yikes
7
0
Megan Vogel
Hotel in Chi-Town
8 rounds. 250m row/20 alt DB snatches (30#). 21:03. 25 air squats + 1 min basement hold. I’ll be back for Ringo tomorrow.
22
0
Pauly VanderKelen
11:17
21: UB, 15: 3x5, 9: singles / *5.) complete in 8:54. 20 meters is a long lunge distance! / *4.) complete in 8:37 - 5,4,3,3,3,3,3,3,3
1
0
Sylvia Christensen
10:53.
Please tell me how it just took 4 min to complete 9 thrusters 😭 WOD 151104: ^105# ☠️ Saturday’s back squats at 170#. 3 rounds: 10 HSPU, 15 cal ass bike, 6 BMUS.
18
1
Lol same ... those thrusters were evil
Theresa Rosenquist
Friday's Lurong & 200KBS
1. S8T: 4R +8 BBO (14")+ 4 PCl (#45) 2. 200 KBS: 10:03 (#35 RS & SAS, 30 burpees); MWOD knee therapy.
18
0