1.) Every 2 minutes for 5 Rounds
4 Bottom 1 Sec Pause Back Squat @ 65% 1RM
2.) 15 min AMRAP
10 Box Jump 30/24″
10 Ring Dips (Athletes that can MU, use high rings)
10 Hang Power Clean 135/95lb
*3.) 3×10 Deadlift @ 50% (Unbroken, as fast as you can move)
*4.) 100m Handstand Walk – Every time you come down, do 30 sec of planking.
*5.) 1-2-3-4-5-4-3-2-1
D-Ball Clean 150/100lb
Strict L-sit Pullup
4 Bottom 1 Sec Pause Back Squat @ 65% 1RM
2.) 15 min AMRAP
10 Box Jump 30/24″
10 Ring Dips (Athletes that can MU, use high rings)
10 Hang Power Clean 135/95lb
*3.) 3×10 Deadlift @ 50% (Unbroken, as fast as you can move)
*4.) 100m Handstand Walk – Every time you come down, do 30 sec of planking.
*5.) 1-2-3-4-5-4-3-2-1
D-Ball Clean 150/100lb
Strict L-sit Pullup
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Amanda Zeamer
5 + 2 box jump
Some mods to work on knee/hip, 85# squat, 85# clean, red then blue handed dips, and 20 in box to sound less like I’m falling through it. Deadlift 3x10 done
10
0
Christopher Adam
5+3burpees(sub for box jump); 185box squat
3X10DL e2m @225 1.2.3.4.5.4.3.2.1 sandbag clean/l-sit pull-ups
8
0
james macco
5 + 9 bj’s
185# BS. / EC - 3x10 dl’s @ 185#
17
2
Jason Haw
5.67 Rounds, 24" Box and 115# PC. 7 of the 30" Box until I banged my knee! 115# BS
1
0
Kelsey Waack
6 + 6dips (20”, purple band, 85#)
100# // handstand holds & planks // DL 115#
15
0
Laura VanderKelen
6 + 1 box jump, dips off high rings (started with 5 dips on rings, then 3-4)
Tried back squatting 65# 😬
1
0
Lauren Kalil
6+7 BJ *** HPS instead of HPC bcnof wrist
BS 160#, sandbag/L-sit pull-ups, deadlifts 145# (11/11/10 seconds), GHD tabata and 100 hip extensions, lat pull downs with PVC
12
0
Liz LeCaptain
5 + 1 BJ (ring dips from MU rings for 3 rounds)
145# BS / 145# DL EC / Mobility
18
0
Megan Vogel
5 + 2 dips
4 dips up on rings - last 6 red band on rig. 170# BS / 160# DL / HSW Prac.
17
0
Pauly VanderKelen
7 rounds + 6 box jumps
255# HBBS / *3.) complete with 235# / *5.) complete in 8:30
1
0
Theresa Rosenquist
SU Annie & Yoga
10:00 - DU×3, 2 min improvement over last post surgery Annie. 3×{15 Sq,GHSU, GHHE, 30 WL, Shlr therapy.
0
0
Timm Uhlmann
5 + 5 BJ
165# BS. All the EC. 3 @185, 4 because handstand stuff is fun, 5 w/ 100lbs sandbag because sandbags are no fun
8
0