1.) Franky
21-15-9
Thruster 95/65lb
Pull-ups
Row, cals
*2.) Back Squat 3-3-3-3-3 @ approx 80%, rest no more than 4 minutes between sets
*3.) Snatch from blocks @ Low Hang (directly below knee) 3-3-3-3-3 @ approx 65%, rest no more than 3 minutes between sets
*4.) Every 3 minutes until failure
10 Push-ups / 10 Sit-ups
15 Push-ups / 15 Sit-ups
20 Push-ups / 20 Sit-ups
25/25, 30/30, 35/35 etc.
note: must do all push-ups without going to knees and cannot rest sit-ups laying down
*5.) Axle Clean & Shoulder to Overhead 1-1-1-1-1, add load each round
note: start at 225/155lb
*6.) 3 rounds
10 Hip Extensions
15 Reverse Hypers
25 Wall Squats
21-15-9
Thruster 95/65lb
Pull-ups
Row, cals
*2.) Back Squat 3-3-3-3-3 @ approx 80%, rest no more than 4 minutes between sets
*3.) Snatch from blocks @ Low Hang (directly below knee) 3-3-3-3-3 @ approx 65%, rest no more than 3 minutes between sets
*4.) Every 3 minutes until failure
10 Push-ups / 10 Sit-ups
15 Push-ups / 15 Sit-ups
20 Push-ups / 20 Sit-ups
25/25, 30/30, 35/35 etc.
note: must do all push-ups without going to knees and cannot rest sit-ups laying down
*5.) Axle Clean & Shoulder to Overhead 1-1-1-1-1, add load each round
note: start at 225/155lb
*6.) 3 rounds
10 Hip Extensions
15 Reverse Hypers
25 Wall Squats
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Bruce Hoffort
DNF
2 espresso + 1 C4 = NDE
13
1
Bruce you're going to have a heart attack. If the substances you take for energy cause you to be incapacitated you probably shouldn't take it..
Lauren Kalil
7:41 RX
BS 195#, push-ups/sit-ups 23/35 sit-ups
8
1
Thanks for working out with me today 💪🏼
Liz LeCaptain
10:50 RX
Butterfly work 🦋
10
3
Megan Vogel
11:41
Jump PU 1st round, normal after. Serious loss of time on pull ups. Grip strength 😡😡 Back squat EC - until Grant stopped me and put me in a squat hold at bottom for 10 min. 😳 #Pain4Gain
3
0
Pauly VanderKelen
Maintenance at new dwelling place.
Frankie completed 10/19/17 after programmed WOD - 6:50
2
0
Theresa Rosenquist
8:36**
Mod.w/: Narrow DBSq(#20's)/Ring Rows. Rowing went well 😊 Pre:🐴bike/armbar/trap&lev.scap smash/GHSU/GH-HE/narrow Sq}×2 & Yoga!!☯️
9
0