1.) Every 2 minutes for 10 minutes 5 Overhead Squat @ approx 65%
2.) Squid
125m Row
21 Push Press 115/85lb
21 Pull-ups
250m Row
15 Push Press 115/85lb
15 Pull-ups
500m Row
9 Push Press
9 Pull-ups
*3.) 3 rounds for time:
10 Axle Power Cleans 225/155lb
20m Front Rack Walk
*4.) 10 minute AMRAP
20m Handstand Walk
5 Free Standing Handstand Push-ups
*5.) 8 rounds
20 Four count Flutter Kicks
30 second Superman, preferably rock but if unable just hold
2.) Squid
125m Row
21 Push Press 115/85lb
21 Pull-ups
250m Row
15 Push Press 115/85lb
15 Pull-ups
500m Row
9 Push Press
9 Pull-ups
*3.) 3 rounds for time:
10 Axle Power Cleans 225/155lb
20m Front Rack Walk
*4.) 10 minute AMRAP
20m Handstand Walk
5 Free Standing Handstand Push-ups
*5.) 8 rounds
20 Four count Flutter Kicks
30 second Superman, preferably rock but if unable just hold
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Amanda Zeamer
21-15-9 air assault, kb swing, strict chin ups
40#, bands...strict db press for overhead squat
3
0
Megan Vogel
11:50, 85#/band pull ups
65# OHS - struggle bus (shoulder mobility) form needs improvement.
0
0
Paul Mantz
??:??
Kept Stokes/min ~ 17, didn't do pull ups because I like not dying. OHS 155
12
0