1.) Black Hole
5 rounds
3 minute AMRAP
20/17 cal Row
20/17 cal Assault Bike
rest 2 minutes
**rest 5 minutes then**
2.) Front Squat 5-4-3-3-2-2-1
note: first set will be warm up set adding load each round every 2 minutes for 14 minutes
*3.) EMOM for 20 minutes 1 Snatch @ approx 70%
*4.) 200m Dumbbell Overhead Walk 50/35lb
note: every time the dumbbells are put down complete 10 burpees over dumbbells
*5.) 5 rounds
5 Muscle Ups
7 Ring Dips, from high rings
*6.) 15 minute AMRAP
15 GHD Sit-ups
30 second Plank Hold
15 Toes to Bar
30 second Plank Hold
note: plank hold must be held and if broken before 30 seconds expires start over at zero
*7.) 30 Snow Angels
3 minutes Lacrosse Ball Foot Smash, R/L Feet
30 Snow Angels
note: just roll the lacrosse ball under your foot and enjoy
5 rounds
3 minute AMRAP
20/17 cal Row
20/17 cal Assault Bike
rest 2 minutes
**rest 5 minutes then**
2.) Front Squat 5-4-3-3-2-2-1
note: first set will be warm up set adding load each round every 2 minutes for 14 minutes
*3.) EMOM for 20 minutes 1 Snatch @ approx 70%
*4.) 200m Dumbbell Overhead Walk 50/35lb
note: every time the dumbbells are put down complete 10 burpees over dumbbells
*5.) 5 rounds
5 Muscle Ups
7 Ring Dips, from high rings
*6.) 15 minute AMRAP
15 GHD Sit-ups
30 second Plank Hold
15 Toes to Bar
30 second Plank Hold
note: plank hold must be held and if broken before 30 seconds expires start over at zero
*7.) 30 Snow Angels
3 minutes Lacrosse Ball Foot Smash, R/L Feet
30 Snow Angels
note: just roll the lacrosse ball under your foot and enjoy
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Alyssa DeNoble
Assault 17/17/15/15/16. Totally ok with that
DB burpee ec. Snatch 90-95# FS^165
2
0
Amanda Zeamer
Complete
Fs to 85#, an amrap but subbed hollow rocks for t2b), muscle ups (ring rows instead) and dips (banded), snatch emom at 55#, accessory work.
9
0
Antonia Shanle
Drill. Took a piss test to prove my muscles are all naturaaaal.
16
2
Brandon Doege
Starting on assault bike each round: 243 total (60, 42, 46, 47, 48) FS: 275
12
0
Brittany Nohr
1+13, 1+12, 1+11, 1+8, 1+11
Fs 205#. Think these legs might be coming back 😊 #6 and #5 ec and gymnastics work. DL 5x3 205 first time DL over 200 in months
14
0
Chad Wusterbarth
1 round x 5
FS up to 245#. EC - Snatch emom @ 115#. Ring muscle ups and dips
6
0
Grant Soletski
40, 43, 44, 44, 45 / 225
First round rower didn't turn on until 15 seconds in and Bike didn't register until roughly the same. Not a good start so I had to work really hard to complete that round
7
1
Animal!
Krystal Lowney
11ish AB cals each round
160# FS (5# PR)
19
3
Birthday WOD!!! 👊🏼
Not what I would’ve chosen for my bday wod 🚣♀️🚴🏻♀️😝
😝how about 🎂🍹🏖☀️ type bday wod? 😁
Laura VanderKelen
1 round + 11, 7, 1, 2, 1
Front squat 185# (10# PR); snatch emom 95#; 4 rounds + 15 GHDs (#6); deadlift 5x3 @ 200#
9
1
Yay!
Lauren Kalil
1 round x 5
FS 200#, ab AMRAP, snatches 95#, deficit negative HSPU, bench press, curls
16
0
Pauly VanderKelen
1 rd + 20, 20, 18, 17, 16
Front Squat: 5@135 before the clock started, 185, 205, 225, 245, 265, 285, 300# / Italian Stallion from yesterday complete in 12:20 / *4.) Overhead DB walk complete with one break (and burpees) after 100 meters.
1
0
Rachael Salata
Today was fun. 1 + 15, 11, 9, 12, 14
FS^205. Snatch 115-135. OH walk. 5 rds GHD/UB TTB. Hs walking. Other fun things.
12
0
Sylvia Christensen
1 rd + 11,9,9,7,5 cal row
120# snatch EMOM. ^160# FS the struggle was real
16
0
Theresa Rosenquist
1 Rnd 17/17. 🤢 4 Rounds 17/15 🤢
FS: #65>#125 (Yay!!), MWOD knee therapy (it's making a diff!!), Yogahhh.
13
0