1.) EMOM for 8 minutes 3 position Clean (HH,H,F) 1 Jerk
No fails. Do not drop bar during complex
2.) 3 Rounds
30 Wall Balls 20/14lb
5 Muscle Ups
400m Run
3.) 50 GHD Sit Ups
4.) 5 x ME Deficit HSPU 6/3, rest 90 sec
No resting in the basement, locked out is acceptable. NO RESTING ON YOUR NOGGIN.
5.) 3 x 10 perfect GH Raises, rest 90 sec.
No bouncing
No fails. Do not drop bar during complex
2.) 3 Rounds
30 Wall Balls 20/14lb
5 Muscle Ups
400m Run
3.) 50 GHD Sit Ups
4.) 5 x ME Deficit HSPU 6/3, rest 90 sec
No resting in the basement, locked out is acceptable. NO RESTING ON YOUR NOGGIN.
5.) 3 x 10 perfect GH Raises, rest 90 sec.
No bouncing
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Pauly VanderKelen
14:30
215# EMOM / Deficit HSPUs / 50 GHDs in 2:20.5 / 5x5 Bench press @ 225#
1
0
Robin Mueller
16:20, 8#wb, bc2b PU, row 500 instead of run
65# EMOM C&J, taking it easy with the hand still
19
0
Steve Kaster
14:55, sub 500 row, BPU
115# Emom - form work. Need to work on getting into basement on wall balls
15
0
Theresa Rosenquist
21:30 RBA-MU, EMOM: #90
Coach says: how was your workout today? me: #1 its WB #2 MU #3 Running ---actually better than I expected =D all EC done (2:03 50 UB GHSU)
12
0