1.) Deadlift 4-4-4-4-4, every 2 minutes
note: work up to approx 70% 1 RM and add load each round
2.) Ryan
5 rounds
note: work up to approx 70% 1 RM and add load each round
2.) Ryan
5 rounds
7 muscle-ups
21 burpees
note: Each burpee terminates with a jump one foot above max standing reach.
21 burpees
note: Each burpee terminates with a jump one foot above max standing reach.
Maplewood, Missouri, firefighter, Ryan Hummert, 22, was killed by sniper fire, July 21, 2008, when he stepped off his fire truck responding to a call.
*3.) Strict Press
5 @ 60%
3 @ 65 & 70%
ME @ 75%
*4.) 5 rounds for time:
1 Clean 225/155lb
20m Yolk 45/25lb
note: four 45lb plates for males and four 25lb plates for females
*5.) 3 x 10 Reverse Hyper
*3.) Strict Press
5 @ 60%
3 @ 65 & 70%
ME @ 75%
*4.) 5 rounds for time:
1 Clean 225/155lb
20m Yolk 45/25lb
note: four 45lb plates for males and four 25lb plates for females
*5.) 3 x 10 Reverse Hyper
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Anne Hoffman
19:24 2MU 5 fails. Rest of the rds MUPw/ring dios
Up to 225# DL Presses up to 5@75%
10
0
Brittany Nohr
15:40 ring rows banded ring dips
265 DL, all ec done. Cleans and yolk 10:27
9
0
Cassie Christianson
Did 3 mu's then stopped and switched to 30" BJ .. shoulder is tweaked
Up to 235# DL
7
0
Kate Mantz
10:34 (7ring rows & 7banded dips/ sub 21V ups 3 rounds, 21Sit ups 2 rounds for burpees bc lame knee)
Rev hyper EC
18
0
Laura VanderKelen
22 muscle ups, 13 mu attempts. 22 is the most I've gotten thus far, and they were not easily earned tonight. Did all the burpees, took 41:00 minutes teehee
Deadlift to 205#
14
2
Haha love the teehee! You rock
I was like I'm just gonna put my time here at the end for a good laugh someday
Lauren Kalil
15:40 MU progressions
DL 200#... EC reverse hyper and strict press... biked for 10 minutes then ran 1 mile
18
0
Liz LeCaptain
19:52 ring swings + ground MU / 145-215# DL
Getting closer and closer to completing a full muscle up!
12
1
Nice work!
Pauly VanderKelen
14:50 (MUs - First round 7 UB, remaining rounds 4-3. Touched the rope hanging on the hook at the top of my burpees)
DL - 135 WU,225 WU,275 WU,315,345,365,385,405# / Strict press - Worked up to a single @ 145# triceps were fatigued. 3x3 @ 135#
0
0
Rachael Salata
Assault bike/MUP
Deads 5x8 155. 50 GHDSU/HE/BE. 25:00 amrap 2:00 row, 20 wall balls, 15 kb swings 10hspu 5 box jumps.
2
0
Ryan La Count
405#
16:01. Thank you Pauly V. for lifting heavy things with me and being my pacer even though you didn't know it.
8
1
My pleasure Ryan :) Thanks for the pointers on my burpee form!
Theresa Rosenquist
HomeWOD
Assault Bike a) Tabata b) Reverse Tabata -> 2×{5-10-15 DHPU/Pushups/Sq & 5-10-15 RD/BExt/GHSU
11
0