1.) Fiddy
Deadlift 50 reps for time 315/225lb
2.) 3 rounds
15 Back Extension
12 Reverse Hyper
9 Free Standing Handstand Push-ups
note: i know we only have one of these so if it’s not open hang from pull-up bar deadlhang raising toes as high in front and letting them fall putting your body into full extension
*3.) Every 2 minutes for 12 minutes 3 Front Squat @ approx 75%
*4.) Axle Hang Clean 2-2-2-2-2
Note: heavy
*5.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds
2 minute plank
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds
1 minute plank
note: don’t give in to your mind telling you to quit, hold your position.
Deadlift 50 reps for time 315/225lb
2.) 3 rounds
15 Back Extension
12 Reverse Hyper
9 Free Standing Handstand Push-ups
note: i know we only have one of these so if it’s not open hang from pull-up bar deadlhang raising toes as high in front and letting them fall putting your body into full extension
*3.) Every 2 minutes for 12 minutes 3 Front Squat @ approx 75%
*4.) Axle Hang Clean 2-2-2-2-2
Note: heavy
*5.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds
2 minute plank
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds
1 minute plank
note: don’t give in to your mind telling you to quit, hold your position.
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Carli Stueck
3:59 175#
FS 105# n clean 105# starting to feel like I’m getting somewhere again
12
0
Jason Nobles
Sunday’s Deadlift and yesterday’s WOD
Up to 365 (blew out hip at this weight in May so very happy) and 10:27 wod at 135 with 45 calorie row. 8:47 at 15 calories (couldn't decipher Grant's conversion...)
15
0
Megan Vogel
3:59**
165# didn’t know max.... but this was too light. Will go heavier next time. FS 115#, HC work w Derek. +Bball practice w team :)
9
0
Pauly VanderKelen
5:38
10,5,5,5,5,5,5,3,2,3,2 / Came out too hot with 10 UB. Next time do 10 sets of 5 with short rest periods. 2.) complete
1
0
Theresa Rosenquist
3:01 @ #155**
**goals: not fire up right hammy & no re-pull the left. GH-BE/RHyp/∆>HS ✓
19
0