1.) Every 90 seconds for 5 rounds:
10 Overhead Squat 115/85lb
10 Toes to Bar
2.) No Answer
7 minute AMRAP
32 Double Unders
16 Dumbbell Box Step-ups 24/20″, 50/35lb
8 Bar Muscle Ups
then no rest
5 minutes to establish 1RM Clean & Jerk
note: for the c&j bar must be locked out overhead prior to time expiring for it to be a counted rep
*3.) 5 rounds
50m Kettle Bell Carry 2/1.5 pood (2 kbs)
10 Handstand Push-ups
*4.) 5 x 500m Row, rest 1:1
*5.) 5-4-3-2-1
Power Clean 225/155lb
Muscle Up
note: power clean is meant to be touch n go so scale weight accordingly
*6.) GHD Sit-up Tabata
8 rounds:
20 seconds ME GHD Sit-ups
10 seconds rest
note: rest @ parallel
*7.) Alternating every minute for 12 minutes:
Left Pec Smash
Right Pec Smash
Left Lat Smash
Right Lat Smash
10 Overhead Squat 115/85lb
10 Toes to Bar
2.) No Answer
7 minute AMRAP
32 Double Unders
16 Dumbbell Box Step-ups 24/20″, 50/35lb
8 Bar Muscle Ups
then no rest
5 minutes to establish 1RM Clean & Jerk
note: for the c&j bar must be locked out overhead prior to time expiring for it to be a counted rep
*3.) 5 rounds
50m Kettle Bell Carry 2/1.5 pood (2 kbs)
10 Handstand Push-ups
*4.) 5 x 500m Row, rest 1:1
*5.) 5-4-3-2-1
Power Clean 225/155lb
Muscle Up
note: power clean is meant to be touch n go so scale weight accordingly
*6.) GHD Sit-up Tabata
8 rounds:
20 seconds ME GHD Sit-ups
10 seconds rest
note: rest @ parallel
*7.) Alternating every minute for 12 minutes:
Left Pec Smash
Right Pec Smash
Left Lat Smash
Right Lat Smash
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Amanda Zeamer
1 + 6 step ups
Rx weight 13 doubles at cap rest singles, baby bar muscle ups.clean and jerk to115 no or..ohs at 55# and working on stringing t2b together. Tabata abs done. 5x500m row done.
6
0
Angel Anderson
1+6 baby BMUs
OHS @65# T2Rig 135 C&J (5# squat clean PR, 10# jerk PR) Rowing GHDs EC
7
0
Grant Soletski
T2b/ohs went well, workout ok until I got to bmu then I got 1.
Light c&j Sundays WOD with Nick from Aurora 10 MU's
6
1
What about me and Chris? 😏
Jennifer McFall
Ohs at 65lb. 1 round + 4 baby bar mu. 20lb db.
125lb c&j. Then bronchitis kicked my buttock
3
0
Krystal Lowney
1 round Rx
130# C/J (5# PR)
16
5
Laura VanderKelen
2 rounds + 1 step up rx C&J ^ 145#, failed 155#
First part done rx; yoga! Much needed 💕
6
1
Wow Honey! Great job!
Megan Vogel
Completed. Or attempted TTB and banded BMU.
TTB failed me at fatigue. “Fatigue makes cowards of us all.” 175# CJ in time. Tried 185# after and got it (up 40 pounds since Nov attempt. :) Bär MU drills. Shoulder mobility.
8
0
Pauly VanderKelen
2 rounds + 3 step-ups / 205, 225, 245# C&J
Step-ups: UB first round, 2x8 second round / BMU: 2x4 for both rounds / 1.) went really well with at least 45 seconds of rest each round. All T2B UB / 5 rounds of 10 freestanding HSPUs and 15 cal Assault from Monday complete in 14:26
0
0
Theresa Rosenquist
ALL the things:
T2B>OHS (#45, 10/6/6/6/10); WOD: 65 SU/#20 DBs, 16")/B-BMU 1R+2 B-BMU; #100 PCl&Jk (pretty ugly!)
13
0
Timm Uhlmann
OHS 75#, C&J 165#, 2 rounds even
Box MU, worked on more muscle up stuff after class
10
0
Yvonne Otero
1 + 10 step ups, bike instead of DU, 15#DB, mu progressions from rings
failed 100#clean a few times, but getting close....
13
0