1.) Rowlin ?
22 minute AMRAP
500m Row
20/16 cal Assault Bike
500m Row
20/16 cal Assault Bike
2.) 3 Back Squat @ approx 85% every 3 minutes for 4 rounds
*3.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups
Strict Narrow Grip Pull-ups
Strict Chin-ups
*4.) Every 2 minutes for 5 rounds complete complex adding load each round
2 Power Clean
6 Alternating Front Rack Lunge
1 Split Jerk
*5.) With a partner:
With 2/1.5 pood Kettlebell & 3′ Buddy efr Rope
800m Run with KB & Rope
800m Run with Rope
800m Run
note: last run is individual but the last person across the line is the time so get on your partners heels and help them move a little faster:) The kettlebell will be held by the rope and there is no rest between the runs
6.) 5 rounds
20 Banded Twists (10R/10L)
20 Hollow Rocks
*3.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups
Strict Narrow Grip Pull-ups
Strict Chin-ups
*4.) Every 2 minutes for 5 rounds complete complex adding load each round
2 Power Clean
6 Alternating Front Rack Lunge
1 Split Jerk
*5.) With a partner:
With 2/1.5 pood Kettlebell & 3′ Buddy efr Rope
800m Run with KB & Rope
800m Run with Rope
800m Run
note: last run is individual but the last person across the line is the time so get on your partners heels and help them move a little faster:) The kettlebell will be held by the rope and there is no rest between the runs
6.) 5 rounds
20 Banded Twists (10R/10L)
20 Hollow Rocks
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Christopher Adam
5+20cal+105m; 255#
Mobility/rollout E2Mx5 +10#/rnd 2 power clean 6 alt front rack lunge 1 split jerk
10
1
Sooo 6 + 105m ?π
Erin Buntin
π¦lapped by Vogelπ¦
185# BS
12
3
Leg envy!!
πππ
When you have tree stumps for legs - biking and rowing are your jam :)
Hannah Fameree
4 + 235 meters (started on bike)
135# BS
11
2
james macco
5 rnds + 20 cals on ass bike. Started on bike.
245# for BS ALso did SPUC, some ab work and bench presses
3
0
Laura VanderKelen
5+500m started on row
185# back squat; #4 95/105/115/125/135 failed my last jerk, SPUC done
6
0
Lauren Kalil
4 + 11 cals
BS 225#, SPUC, bent over rows/hips to rings, barbell complex up to 145#, barbell
9
0
Megan Vogel
5 + 500m & 1 cal (started on rower)
195# BS, some EC with Tom. #4 - 70-115#, #3 down the ladder black band, #6
13
0
Nate Hall
5 + 57 meters (started on rower)
345# BS (not 85%)
8
1
When 345# isnβt 85%....π±π±π±π±
Pauly VanderKelen
6 rounds + 300 meters
4x3 HBBS @ 315# / "Dog Tags" from Tuesday complete in 19:09 with 185# snatches / 30-20-10 of 155# bench press and 95# power cleans fro yesterday complete in 11:30
0
0
Sylvia Christensen
5+ 2 cal ass, 195# BS
Started with row. 2 PC + 6 FR lunges + 1 jerk 115-155#. 3 rounds of: ded (25 GHDS, 1:30 plank, 30 hollow rocks, 20m HS walk)
16
2
Twinsies! ...On the workout score, not your weak squat.
Oh that squat weight was a typo. I squatted 360 as well.
Timm Uhlmann
5 rounds + 350m. 185 BS
30/20/10 135# bench press and 95# hang power cleans w/ Brett. 6 mi rollerblade (to gym and back)
5
0