1.) Anyways
Every 3 minutes for 5 rounds
400m Run
12 Burpees
2.) EMOM for 5 minutes 5 Overhead Squat @ approx 60%
*3.) 21-15-9
Row, cal
Dumbbell Deadlift 100/70lb
*4.) 3 Snatch @ approx 75% every 2 minutes for 6 rounds
*5.) 10-9-8-7-6-5-4-3-2-1
Strict Pull-up
Pull-up
note: Strict is strict and Pull-up is kipping or butterfly
*6.) 5 rounds
20 Banded Twists (10R/10L)
10 GHD Sit-ups
10 Tripod to Headstand
Every 3 minutes for 5 rounds
400m Run
12 Burpees
2.) EMOM for 5 minutes 5 Overhead Squat @ approx 60%
*3.) 21-15-9
Row, cal
Dumbbell Deadlift 100/70lb
*4.) 3 Snatch @ approx 75% every 2 minutes for 6 rounds
*5.) 10-9-8-7-6-5-4-3-2-1
Strict Pull-up
Pull-up
note: Strict is strict and Pull-up is kipping or butterfly
*6.) 5 rounds
20 Banded Twists (10R/10L)
10 GHD Sit-ups
10 Tripod to Headstand
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Amanda Zeamer
Yuck
300s then 200s hamstring pissed. All burpees.65# ohs All extra credit done.
7
0
Angela Cervantes
Did the workout at home, ran 400 meter + 12 burpees 5 times, then 100 squats and 100 pull-ups
I new I was going to be late! Lol
10
0
Bruce Hoffort
95# OHS
Shit show of running and burpees. QL on fire.
14
2
Christopher Adam
2:02, 2:04, 2:03, 2:06, 2:06; 155OHS
21-15-9 Cal row Dumbell DL 100# 4 rds 20ghd 40’ HSW 7min AMRAP 7 T2B 7 hand release push ups
6
0
Grant Soletski
Time remaining each round 45 sec, 45 sec, 35 sec, 20 sec, 1 sec
Round 5 changed my life.
6
0
james macco
Rnds 1 & 2 @ 400m. Rnds 3-5 @ 300m.
OHS @ 135#. Got all snatchy with Sal, Megan, Jamie and Tom
10
0
Jennifer McFall
1 round 400m, then 300m. Average burpees 10 a round with a few 12
65lb ohs
8
0
Kelly Bruehl
Avg 1:50 run, :30-:35 rest 135#ohs
10-1 pull up series snatch emom @ 135# Sun thruster complex @ 170#
1
0
Lauren Kalil
2:12/2:07/2:11/2:12/2:13
OHS 95#, yesterdays complex up to 145# (failed push press at 156#), snatches 105#, 7AMRAP t2b/Hand release push ups, pull up EC, handstand walks/GHDS
6
0
Megan Vogel
🤢🔥I was made to run 94 feet.
400 x 2, 300 x 2, 400 for last round. OHS 90 dropped to 80 to work better form. Snatch EC with sal, Jamie, macco and Tom, #6 EC sub TTB for Tripod.
16
2
Pauly VanderKelen
60 to 53 seconds of rest each round
175# overhead squat felt light even though it was 10# over my 60% / *4.) snatch triples with a reset between each rep @ 165# / *6.) was fun!
1
0
Sylvia Christensen
Donezo, 110# OHS
5x3 pressing SB: 65-105#, 4x2 heaving SB: 110-125#, 3x1 SB: 130-160# (15# PR). 5x3 sots (75#). 3 TnG snatches done at 115#. 21-15-9 cal row, DB DL 6:57.
10
0
Theresa Rosenquist
Ass.Bike 🤢 0.5 mi/12 burpees ☠️
2:25/2:28/2:32/2:33/2:26,OHS: 42.5#, Lurong total: 115 reps, DL: 4×5 #155/175/195/195, Yoga🧘
9
0
Timm Uhlmann
Rx w/ at least 30 second rest each time 95# OHS
First bar muscle ups! Did all of the extra credit. All of it!
6
0
Yvonne Otero
I agree with Bruce's comment, but I biked instead of ran.
95# BS
11
1
It really seemed extra sucky today, right? :)