1.) Triplet (modified)
For time:
24 GHD Sit-ups
12 Chest to Bar Pull-ups
50m Sandbag Run
18 GHD Sit-ups
9 Chest to Bar Pull-ups
50-meter sandbag run
12 GHD Sit-ups
6 chest-to-bar pull-ups
50-meter sandbag run
Time cap: 10 minutes
Use 45lb/25lb plate if no sandbags available.
Use 45lb/25lb plate if no sandbags available.
2.) 1 Back Squat every 2 minutes for 6 rounds @ approx. 90%
*3.) 5-4-3-2-1
Bench Press
Deficit Handstand Push-up 3×45/2×45
note: the bench press should be heavy but do able in the sets unbroken, scale accordingly
Bench Press
Deficit Handstand Push-up 3×45/2×45
note: the bench press should be heavy but do able in the sets unbroken, scale accordingly
*4.) 200m Dumbbell Overhead Walk 50/35lb each hand
note: every time the dumbbells are put down complete 10 burpees over dumbbells
note: every time the dumbbells are put down complete 10 burpees over dumbbells
*5.) For Time: 50 Medicine Ball Cleans 25/16lb
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Amanda Zeamer
7:29
Banded chest to bar. Heaviest sand bag. Back squat at 150# (heaviest post surgery). Med ball clean rx but didn’t keep time. 200m db overhead walk (one set of burpees right at the end)25#
8
0
Bill Binsfeld
5:55
Ab Mat w/20# WB, log run 385# BS
6
2
Bruce Hoffort
7:39 scaled
50% bands, 50% without on C2B. Situps. Ass bike. Worked up to 265# on BS. Is 96% of PR, but who’s counting? 🇨🇦🇺🇸
9
0
Dusty Neubauer
4:20
8 cals on the assault bike instead of run, still having those ankle problems
6
0
Kelsey Waack
5:46 w mods
👶🏼 mods: kbswing 35#, c2b w green band, no weight for run // 3 BS @ 95#
6
0
Lauren Kalil
7:09. Damn C2B.
BS 225# then hit a casual triple on my last set 😂. Bench 120/deficit HSPU, DB OH walk (10 burpees), 50 medball cleans 1:50, double hanger
4
0
Theresa Rosenquist
7:12**
**#15 AMSU/SO close C2B/100m SkiErg. #45->#47->#50 DB BOR×5}×6. Lots of knee rehab!
7
0