1.) Mall Walker
30 Pull-ups
30 Power Clean & Jerk 155/105lb
30 cal Assault Bike
2.) Tabata Hip Extension, 20 seconds Max Effort Hip Extension followed by 10 seconds of rest for 8 rounds
note: rest in hip closed position
*3.) Back Squat 6-6-6-6 @ approx 65% rest no more than 3 min between sets
*4.) EMOM for 7 minutes 3 Position Snatch (HH,H,FL) @ approx 65%
*5.) 10 rounds of 2 min work 1 min rest
300m Row
Max Effort Push Press 115/85lb
30 Pull-ups
30 Power Clean & Jerk 155/105lb
30 cal Assault Bike
2.) Tabata Hip Extension, 20 seconds Max Effort Hip Extension followed by 10 seconds of rest for 8 rounds
note: rest in hip closed position
*3.) Back Squat 6-6-6-6 @ approx 65% rest no more than 3 min between sets
*4.) EMOM for 7 minutes 3 Position Snatch (HH,H,FL) @ approx 65%
*5.) 10 rounds of 2 min work 1 min rest
300m Row
Max Effort Push Press 115/85lb
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Ashley Bourgeois
11:50 I think 65#
My bike's screen decided to take a nap for the first half.. switched bikes when one opened up
9
0
Betsy Soletski
10:16. 75# PC
💔 crushing bike experience Tabata 10 - wowza that hurt at the end
22
0
Grace Adler
10:56+
85# (on airdyne for 3:30-it never turned on). Biked until cap for good measure. Hip extension tabata =10
16
0
Grant Soletski
9:47 135 12 hip ext
Ring rows/kbs for pull-ups. 20 min EMOM @95lb 12 avg. /some wb/row/Burpees over 27-21-15-9 Beat up! WWE must be in town
11
0
Jason Nobles
10:27 (8:47 w/15 cal row)
135 wu G 45 cal row Sunday’s DL to 365 which exploded my hip in May so I’m back!
1
0
Krystal Lowney
12:13 85#
I had a real hard time counting my C&Js. Did anywhere from 28-32 of them🙄
25
0
Paula Soletski
12:31 65# c&j, operator trouble with airdyne.
23
3
You two...Bummer. next time hit "on" then hit "start".
I’ve had that happen too, so frustrating to bike and not have it register😫
😂 T
Sylvia Christensen
8:58
Wasted time trying to get a bike to work 🤦🏽♀️ Squat and snatch EC
19
0