1.) Bush
3 rounds
1000m Row
10 Muscle Ups
*2.) 3 Position Power Clean (HH,H,F) 1 Jerk @ approx 65% EMOM 8 minutes
*3.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement.
*4.) 10 minute AMRAP
10 Stict Pull-ups
40m Yoke Carry
note: yoke is approx 185lb, men use 45lb plates women use 25lb plates
*5.) 20 minute AMRAP
with a partner, one works one rests
7 Burpee Box Overs (hands and toes) 24/20″
14/10 cal Assault Bike
21 Double Unders
28 Air Squats
note: partner 1 goes through all movements before partner 2 begins
3 rounds
1000m Row
10 Muscle Ups
*2.) 3 Position Power Clean (HH,H,F) 1 Jerk @ approx 65% EMOM 8 minutes
*3.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement.
*4.) 10 minute AMRAP
10 Stict Pull-ups
40m Yoke Carry
note: yoke is approx 185lb, men use 45lb plates women use 25lb plates
*5.) 20 minute AMRAP
with a partner, one works one rests
7 Burpee Box Overs (hands and toes) 24/20″
14/10 cal Assault Bike
21 Double Unders
28 Air Squats
note: partner 1 goes through all movements before partner 2 begins
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Betsy Soletski
19:30 low ring mup
Ec cleans 37 kilos
11
2
Brittany Nohr
15:45
1 mike bike for row. 5 hips to rings 5 mup. Hips actually touched rings for the first time so thatβs cool. Partner amrap w/ Megan idk rounds π€·πΌββοΈ
5
0
Lauren Kalil
44:31 RX π
Yesterdayβs FS 155#
12
5
Thanks Jordan! A lot of frustration followed by a lot of MU π
Heck yeah git dem MUS ππ½
Honestly more impressive than a super fast time
you kicked ass today! :)
ππΌ
Liz LeCaptain
24:04 mod MU
Ring progression with a band + Hips to rings EC w/Brett - 5 rounds 25 DU + 5 HSPU
8
2
Megan Vogel
19:31
Burpee PU, HC work w Justin (Thanks!!!), core tabatta 4 rounds. Partner AMRAP w Brittany... ππ»
10
0
Pauly VanderKelen
18:23
MUs: 6-4, 4-3-2-1 (wanted 4-3-3), 4-3-3 / Monday's Mall Walker complete in 9:16 / 30 UB pull-ups to start off the workout complete in 46 seconds / singles for the 155# power C&J
0
0