1.) Fish
25 GHD Sit-ups
25 KB Goblet Squats 1.5/1 pood
5 Burpee Muscle Ups
20 GHD Sit-ups
20 KB Goblet Squat 1.5/1 pood
4 Burpee Muscle Ups
15 GHD Sit-ups
15 KB Goblet Squats 1.5/1 pood
3 Burpee Muscle Ups
10 GHD Sit-ups
10 KB Goblet Squats 1.5/1 pood
2 Burpee Muscle Ups
5 GHD Sit-ups
5 KB Goblet Squats 1.5/1 pood
1 Burpee Muscle Up
Note: if unable to do muscle ups replace with Burpee pull-ups
*2.) 5 rounds
10m Yoke Carry
10m Farmer Carry
10 Strict Pull-ups
Note: add load each round
*3.) Snatch 60/2, 65/2, 70/2, 80/2, 85/1, 90/1
*4.) Snatch pull 80/3, 85/2×3, 90/2×3, 95/2×2
*5.) Row Session
10 minute warmup and cool down
Row 5000m @ 26 S/R AFAP
6.) 7 minutes alternating every 30 seconds Hollow Rock/Superman
25 GHD Sit-ups
25 KB Goblet Squats 1.5/1 pood
5 Burpee Muscle Ups
20 GHD Sit-ups
20 KB Goblet Squat 1.5/1 pood
4 Burpee Muscle Ups
15 GHD Sit-ups
15 KB Goblet Squats 1.5/1 pood
3 Burpee Muscle Ups
10 GHD Sit-ups
10 KB Goblet Squats 1.5/1 pood
2 Burpee Muscle Ups
5 GHD Sit-ups
5 KB Goblet Squats 1.5/1 pood
1 Burpee Muscle Up
Note: if unable to do muscle ups replace with Burpee pull-ups
*2.) 5 rounds
10m Yoke Carry
10m Farmer Carry
10 Strict Pull-ups
Note: add load each round
*3.) Snatch 60/2, 65/2, 70/2, 80/2, 85/1, 90/1
*4.) Snatch pull 80/3, 85/2×3, 90/2×3, 95/2×2
*5.) Row Session
10 minute warmup and cool down
Row 5000m @ 26 S/R AFAP
6.) 7 minutes alternating every 30 seconds Hollow Rock/Superman
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Amanda Zeamer
15:39 I think
35# burpee pull ghd hollow rocks and supermans, snatch work also equally led a new pr thanks Justin, and teaching core class tonight.!
19
0
Charlie Spry
13? Mod
Head cold = Struggleville Yolk walks to 555#
27
1
Hope this cold is as bad as it gets!! 😷😕 #notfun
Grant Soletski
14:47
yoke up to 600 carry to 420. Snatch done rowing tonight or tomorrow.....row done 18:21 that was painful and keeping the stroke rate was quite difficult.
19
2
And another victory in the books for me.
Maybe if you'd take the time to work with me on my MUs instead of worrying about beating me in WODs I could've done RX....
Hilary Krueger
11:49
Burpee pull ups snatch pulls w/Jenna after. Kids were actually ok for it being nap time. Win!
19
0
Mark Davis
12:09 ab mat 15#/ 1pood/ bpu's
EC hollow holds/SM snatch->92# Kipping pullups
22
1
Beautiful HR!! 😄
Michelle Johnson
7:17
BPU
23
2
Pauly VanderKelen
11:03
HR & SM complete / Then... made up yesterday's WOD APE in 7:28 / 3rds of 12 T2B & 12 95# hang power snatch in 4:10
0
0
Todd Rocheleau
Carriered some heavy shit. It was at least a pound heavier than Grant.
14
1
Ha
Ty Krueger
Rest Day
Learned a valuable piece of info about myself today. Never schedule a rest day the morning after you do you taxes. Today has sucked...
18
4