1.) 4 minute AMRAP
Clean 135/95lb
3 minute AMRAP
Clean 185/135lb
2 minute AMRAP
Clean 225/155lb
3 minutes to establish 1RM Clean
Note: clock continues to run while weight is changed
2.) DeFacto
10-9-8-7-6-5-4-3-2-1
Thruster 95/65lb
Strict Pull-ups
*3.) 5 Rounds
With 2 Barbells
Barbell Carry 225/155lb
10 Bar Facing Burpees over both bars (double jump)
*4.) 7 minute AMRAP
5 Bench Press 185/125lb
1 Legless Rope Climb
1 Strict Muscle Up
Note: bench weight should be tough but able to do 5 reps continually
*5.) Overhead Squat 5-3-3-2-1-1 adding load every round working to session 1RM, rest no more than 3 minutes between sets
*6.) 3 rounds
25 GHD Sit-ups
1 minute Plank Hold
Clean 135/95lb
3 minute AMRAP
Clean 185/135lb
2 minute AMRAP
Clean 225/155lb
3 minutes to establish 1RM Clean
Note: clock continues to run while weight is changed
2.) DeFacto
10-9-8-7-6-5-4-3-2-1
Thruster 95/65lb
Strict Pull-ups
*3.) 5 Rounds
With 2 Barbells
Barbell Carry 225/155lb
10 Bar Facing Burpees over both bars (double jump)
*4.) 7 minute AMRAP
5 Bench Press 185/125lb
1 Legless Rope Climb
1 Strict Muscle Up
Note: bench weight should be tough but able to do 5 reps continually
*5.) Overhead Squat 5-3-3-2-1-1 adding load every round working to session 1RM, rest no more than 3 minutes between sets
*6.) 3 rounds
25 GHD Sit-ups
1 minute Plank Hold
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Angela Cervantes
60 # 19 cleans in 4’ 65# 9 cleans 85# 5 cleans 85# PR 12:42 45# thruster strict pull up with green band
Sorry 75# 5 cleans
7
2
Barbi Gossen
13 something. I powercleaned 175. I guess that is a PR power clean. Too bad I couldn’t get my ass under it;)
7
1
I think u finished before me and I got 11:00
Bill Binsfeld
12:29
300# clean. 5 or 10# PR
10
2
james macco
10:01/205# Clean.
EC of ghd’s/plank and ohs. Considering I have the Black Plague, I’m happy with today’s effort
4
0
Jennifer McFall
10:50 pullup band, strict press 55lb, SI joint locked up.
85-145lb clean. 5lb PR
6
0
Laura VanderKelen
10:00 rx - strict pull-ups have come a long ways!
170# clean PR, redeemed myself from 18.2a 😵
11
2
Lauren Kalil
10:22 RX
Cleans RX, up to 165 (3# PR), reverse hyper/bent over rows/curls...strict t2b/GHDS/sit ups... single arm dumbbell SP sitting/hallow holds
9
0
Megan Vogel
Finished at cap 65#/Black band PU
I can PC but not squat clean. 😡 also pull ups suck.
8
0
Pauly VanderKelen
9:36
28 cleans @ 135#, 11 cleans @ 185#, 2 cleans @ 225# with 3 fails :/ then, clean @ 245#, failed twice @ 255# / *4.) 3 rounds + 5 bench press at the 7 minute time cap. Finished the fourth round after time expired / OHS: 5@ 135, 4@185, 3@205, 2@225, 1@ 235#
0
0
Sylvia Christensen
15:38.... I mean. I finished 🤷🏽♀️
175 Clean. 5 rounds: 10 FR lunges (105#), 15 DL (175#). 2 rounds: 30 GHDS, 30 hollow rocks, 60 sec. plank, 10 strict T2B.
9
2
Theresa Rosenquist
14:30**
** #26 Goblet Squats & small blk DHPU. Cleans: 20@ #65/11@#85/8@95/3@105; Yoga & Knee therapy
2
0
Timm Uhlmann
Mobility is a WOD :P
Mobility, EC #6, some air squatting and assault bike, more mobility. DU until my arms look like a tiger again
7
0