1.) 4 Front Squat every 90 seconds for 5 rounds @ approx 70%
2.) Crank
30 cal Assault Bike
21 Knees to Elbow
20 cal Assault Bike
15 Muscle Ups
10 cal Assault Bike
9 Bar Muscle Ups
*3.) Snatch 1-1-1-1-1 @ Hang, add load each round
Note: warm up to approx 70% and then complete 5 snatches no more that 3 minutes apart you only have 5 lifts no matter if you hit it or miss it record each round
*4.) Row
500m Leisure Pace
Rest 2 minutes
400m Leisure Pace
100m Sprint
Rest 2 minutes
300m Leisure Pace
200m Sprint
Rest 2 minutes
200m Leisure Pace
300m Sprint
Rest 2 minutes
100m Leisure Pace
400m Sprint
Rest 2 minutes
500m Sprint
Note: leisure pace means @ approx 60-70% effort
*5.) 3 rounds
10 Front Rack Lunge 155/105lb
20 Bar Facing Burpees
*6.) GHD Sit-up Tabata
8 rounds:
20 seconds ME GHD Sit-ups
10 seconds rest
note: rest @ parallel
2.) Crank
30 cal Assault Bike
21 Knees to Elbow
20 cal Assault Bike
15 Muscle Ups
10 cal Assault Bike
9 Bar Muscle Ups
*3.) Snatch 1-1-1-1-1 @ Hang, add load each round
Note: warm up to approx 70% and then complete 5 snatches no more that 3 minutes apart you only have 5 lifts no matter if you hit it or miss it record each round
*4.) Row
500m Leisure Pace
Rest 2 minutes
400m Leisure Pace
100m Sprint
Rest 2 minutes
300m Leisure Pace
200m Sprint
Rest 2 minutes
200m Leisure Pace
300m Sprint
Rest 2 minutes
100m Leisure Pace
400m Sprint
Rest 2 minutes
500m Sprint
Note: leisure pace means @ approx 60-70% effort
*5.) 3 rounds
10 Front Rack Lunge 155/105lb
20 Bar Facing Burpees
*6.) GHD Sit-up Tabata
8 rounds:
20 seconds ME GHD Sit-ups
10 seconds rest
note: rest @ parallel
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Danielle Sherman
Ahh 12:30 ish
Skirg cals, t2b instead of k2e, ring progressions, and spu instead of bar MU. a few bar MU for funsies after and some ec
4
0
Laura VanderKelen
18:55 rx
FS 130#; hang snatches ^115#; 7:45 lunges/burpees; worked on Tuesday extra credit: 125# S2O, T2B, and hs walk practice with Pauly’s help; GHD tabata - 53 total, quad burn was worse than ab burn
7
0
Lauren Kalil
Time capped with those damn band BMU😑
FS 145#, alllllll the rowing...now going snowboarding 😎
5
0
Paula Soletski
105 fs, 20:24 mod mu, bar mu from chin height bar. Snatch 60 -72#.. ghd 8 each round. Rowing=sprint kept under 2:00/500m, 65# lunges.tired!!.
8
0
Pauly VanderKelen
10:22
11-10 K2E, 5-3-2-3-2 Ring MUs, 3-2-singles for Bar MUs / *3.) Hang snatch doubles @ 95, 115, and 135. Singles @ 155, 165, 170, 180, 185, failed @ 190# / *5.) complete in 5:57 / first time trying lunges stepping backwards rather than forwards / *4.) from yesterday complete / 5-3-2 for the 205# S2O / 10-10-5 T2B on the first round & UB on the second round! / UB HSWs / *6.) complete / The quad burn was real!
0
0
Sylvia Christensen
14:43
8 MU attempts/ 7 progressions. 140# FS. A substantial amount of ring MUS after class, naturally🤦🏽♀️
8
0
Timm Uhlmann
175# BS, V sits, ring pulls, v-sits instead of the other stuff
Back Squats Day 3: I have become one with the backsquats and they have accepted me as one of their own. My memory of handstands begins to fade into something more akin to a dream from the past.
4
1
lol