1.) Every 2:30 minutes for 5 rounds 4 Front Squat, add load each round starting @ approx 70%
2.) Sandals
21-18-15 Toes to Bar
21-18-15 Toes to Bar
15-12-9 cal Assault bike
9-6-3 Strict Press 135/95lb
note: 21-15-9, 18-12-6, 15-9-3
note: 21-15-9, 18-12-6, 15-9-3
*3.) 5 x 3 Power Clean Blocks @ HH 50%
then
5 x 1 Power Clean from floor starting @ 50% adding load each round
note: keep rest between all sets at no more than 3 min
*4.) 5 rounds
then
5 x 1 Power Clean from floor starting @ 50% adding load each round
note: keep rest between all sets at no more than 3 min
*4.) 5 rounds
10 Bench Press
3 Strict Pull-ups->ME Pull-ups, do not come off the bar between the strict and non strict pull-ups
note: choose weight that can be completed in one set
note: choose weight that can be completed in one set
*5.) 3 rounds
25 GHD Sit-ups
1 min Plank Hold
25 GHD Sit-ups
1 min Plank Hold
Unequipped At Home
1.) EMOM 15
5 Situps
5 Step Jumps
*Add One Situp and one Jump each round until failure or success of all 15 rounds
2.) ROMWOD
1.) EMOM 15
5 Situps
5 Step Jumps
*Add One Situp and one Jump each round until failure or success of all 15 rounds
2.) ROMWOD
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Cody Stelmach
FS: 200# (last set was 8 reps) 5/5
13:14 rx (when TTB are gone, they gone...yikes) #5โ
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Erin Briggs
Front Squat: 145, 165, 165, 175, 175. 9:27 - scaled K2E (my kid height bar doesn't allow for toes to bar) & 85lbs.
High Hang Power Clean: 3 @ 85, 105, 125, 135, 135. Power Clean: 105, 125, 135, 155, 155. Made one attempt at 175 because this felt good - but wasn't even close. Change plates come tomorrow! Engine Building: 5 rounds, 1:00 Max Calories, 5 minutes Rest. 92 Cals. Woof. ๐คฎ
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Pauly VanderKelen
3-Position Snatch: 95,115,135,155,175,185# PR!!!
"Sandals" complete in 6:38 with UB Strict Press except for 5-4 in the first round / 10 Hand Release Push-Ups, 9 Strict Ring Dips, 8 Hand Release Push-Ups... from 4-26-20 complete in 3:56 / EMOM5: 12 Lateral 24" Box Jumps / 3x25 Barbell Arm Curls @ 45#.
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Theresa Rosenquist
โLindaโ #3barsofdeath
22:41 @ BP:#95/PCln:#85/DL:#175. 20โ spin Pre & Post & MOB!
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