1.) 10 minute EMOM
ODD minutes 3 Deadlift, Heavyish
EVEN minutes 3 Strict Press, Also heavyish
2.) Bets
Run 1 mile
30 Muscle Ups
*3.) Snatch from blocks @ HH 1-1-1-1-1
Note: work up to Heavierish Snatch then repeat 5 times. Rest as needed
*4.) 3 rounds
10 Reverse Hyper
7 Weighted GH Raise, very very not at all Heavyish
4 UB Triple Unders
Note: no bouncing on the bottom of GH Raise and have fun working on those triple unders??
ODD minutes 3 Deadlift, Heavyish
EVEN minutes 3 Strict Press, Also heavyish
2.) Bets
Run 1 mile
30 Muscle Ups
*3.) Snatch from blocks @ HH 1-1-1-1-1
Note: work up to Heavierish Snatch then repeat 5 times. Rest as needed
*4.) 3 rounds
10 Reverse Hyper
7 Weighted GH Raise, very very not at all Heavyish
4 UB Triple Unders
Note: no bouncing on the bottom of GH Raise and have fun working on those triple unders??
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Amanda Zeamer
work wod
15 min emom snatch at 70#, 12 min emom even clean at 95# odd kb swing at 35#, 50 vups, 30 box jump, 30 box jump overs, 50 tricep dips, and 50 push ups
11
0
Ashley King
225# DL/75# SP
6:51 mile. 7 good MUs. Handful where I got to the press and bailed. Want to save the shoulder :)
15
0
Brett Kohout
DL 1-2@315#, 3-4@295#, 5@275#; SP 105#
5:48 mile or so I thought. Turned too early at old 800m, so only a 1400ish; 3RMU 27BPU;;RMU coaching & work, Thanks Ashley!
8
0
Brittany Nohr
225 DL, tricep push downs 8:22 mile
Reverse hyper, gh raise, triple under ec done. 21, 15, 9 squat clean 105# wall balls 14# 9:45, max effort 500 m row 1:41.6
7
0
Cindy Opichka
175 DL/ 75 SP
8:44 mile, blue and green banded MU progressions. Handstand hold 1min x2, one with fixing wrist rotation, DU practice.
14
0
Craig King
275#DL 95# SP
5:48 mi 24 MU false grip Snatch EC 120#
14
2
Jordan Heider
6:40 mile, 1st ever MU during WOD!
DL 255#, SP 85#, lots and lots and lots of MU attempts :)
16
1
πWaHoo!!!π
Kelsey Waack
145# DL/70# strict press
7:03 mile ... mu progression on low rings
24
3
Kimberly Nault
235DL/105SP (last rd 2/3dl 0/3sp, grip gave out on injured hand)
9:48 for 2miles Airdyne + 60 sit ups with 14#wb
14
2
Laura VanderKelen
7:10 mile, 10 muscle ups at cap (celebrating that miracle)
Deadlift 155-195#/strict press 55-80#. Thought we were supposed to add weight err round so yeahhhh
7
4
Natasha Shanle
195# DLs/75# SP
10 min mile/16 low ring mu progressions
23
1
Damn I missed you again!! π© I miss your face, Shanle!!
Paul Mantz
365 DL/130 SP. ~6:24 mile then hips to ring and ring pull ups.
At least it wasn't raining.
23
0
Paula Soletski
Leg presses 170, push press 25 dbells, 2km run, 30 sec plank hold x10 30 sec rest between
11
0
Pauly VanderKelen
14:32 / 6:04 mile PR! / MUs - 5,5,3,2,3,2,5x2
375# DL & 135# SP / Lacrosse ball shoulder mobility / Played "keep the flexible wiffle ball off the ground" - handball with Zach S., Sam, and Laura :)
1
0
Rachael Salata
85# strict press/ 265# DL
6:19 mile, mu attempts til 15:00 cap. Thanks for the run Paul! 30 SRD/SC2BCU.
21
1
Nice job you are way better at running and talking. Now you can lead the pack at 5:15.
Ross Van Enkevort
10 min mile, 30 burpee pull ups @ 15:04, 75 sp 135 deadlift. Wrist was hurtin
5
0
Sam Carter
7:10 mile, all MU complete
DL ^225, SP 75
15
2
Theresa Rosenquist
DL: #185 DBs SP: #25s
Worked on 30 MU progressions. SwimWOD: 400m @ 9:50 (100m swim/400m run)-> another 1200m swim&kickboard
11
0
Tyler Shaw
13:18
Just so we are clear 13:18 was my mile run timeπ
16
3
You were savin' up on the run for the MUs (which were awesome!)
Did you walk??
He probably walked