1.) 10 minute AMRAP
10 cal Air Assault/Airdyne
10 GHD Sit-ups
10 Tri-pod -> Headstand
2.) Dirt
Row 500m
27 Back Squats 115/85lb
27 Deficit Handstand Push-ups
27 Front Squats 115/85lb
500m Row
note: men use 45’s and women use 25’s with the head pad squares
*3.) Axle Clean & Jerk 1-1-1-1-1
note: heavy.
*4.) 4 rounds
25 Hollow Rocks
25 Wall Facing Squats
note: goal is to have toes touching wall
*5.) 5 rounds
10 Reverse Hyper
10 GH Raise
10 cal Air Assault/Airdyne
10 GHD Sit-ups
10 Tri-pod -> Headstand
2.) Dirt
Row 500m
27 Back Squats 115/85lb
27 Deficit Handstand Push-ups
27 Front Squats 115/85lb
500m Row
note: men use 45’s and women use 25’s with the head pad squares
*3.) Axle Clean & Jerk 1-1-1-1-1
note: heavy.
*4.) 4 rounds
25 Hollow Rocks
25 Wall Facing Squats
note: goal is to have toes touching wall
*5.) 5 rounds
10 Reverse Hyper
10 GH Raise
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Jennifer McFall
14:27, RX WT. 15lb plate +abd mat for 15 then 10 with 10&15lb plate + abd mat
EC #4 completed
5
0
Lauren Kalil
9:33 RX
4+7 cals, axel bar up to 122#, bench press up to 105#, some power snatches/planks/rows
8
0
Megan Vogel
17:40 RX
Had a few I got up but came off the wall. Slow singles and doubles but got em all thanks to T and Justin!
8
0
Rebecca Smith
16:53rx
I do have to admit I counted a few that were no rep hspu but I fought harder for those few than the good ones. 1st time doing them as a deficit. In the past, I couldnt even do 1!!! 🤗
9
0
Timm Uhlmann
4 rounds + 13:05
Box jump over instead of HSPU. Learned all about baby hollow rocks. Justin will demonstrate if asked. Related: EC #4
7
0
Yvonne Otero
12:28, 55#, push ups
Thanks for the tip Tom on how to start getting my knees off of my elbows in that tripod!
8
0