1.) Wide Eyed
10 minute cap
63 Double Unders
21 cal Row
45 Double Unders
15 cal Row
27 Double Unders
9 cal Row
then right into
2.) 3 Front Squat every 2 minutes for 10 minutes @ approx 80%
*3.) 3 Hang Snatch @ approx 80% every 3 minutes for 5 rounds
Note: you have time to set up for each lift so take your time and make them pretty
*4.) 10 minute EMOM
Odd: 1 Legless Rope Climb
Even: 2 Rope Climbs
*5.) 21-15-9
Knees To Elbow
Deadlift 225/155lb
*6.) 5 rounds
10 GHD Sit-ups
20 Banded twists (10L/10R)
30 second Parallette L-Sit
Note: scale l-sit with hanging knees to chest
10 minute cap
63 Double Unders
21 cal Row
45 Double Unders
15 cal Row
27 Double Unders
9 cal Row
then right into
2.) 3 Front Squat every 2 minutes for 10 minutes @ approx 80%
*3.) 3 Hang Snatch @ approx 80% every 3 minutes for 5 rounds
Note: you have time to set up for each lift so take your time and make them pretty
*4.) 10 minute EMOM
Odd: 1 Legless Rope Climb
Even: 2 Rope Climbs
*5.) 21-15-9
Knees To Elbow
Deadlift 225/155lb
*6.) 5 rounds
10 GHD Sit-ups
20 Banded twists (10L/10R)
30 second Parallette L-Sit
Note: scale l-sit with hanging knees to chest
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Barbi Gossen
Plate step ups, bike 15,12,9 cals. BS165. First day with bum hand. No use of left hand. Ghd’s, back ext, and. Hip ext.
5
0
Bryn Odberg
5:25
Unbroken until THE LAST DU I kid you not. 120# FS, Hang snatch extra credit w/ extra practice on form
6
0
Jake Plennes
3:49
FS: 245#
14
6
SPEEEEEEEED! nice WORK!
He cheated. Too tall
Shut up.
& you’re too fit. Also cheating.
JeSUS
The row was calories not meters.
Sylvia Christensen
4:53
135# FS (intentially kept them light). K2E/DL done. 3 rounds: 25 ghd, 30 hollow rocks, 60 sec plank, 10 strict T2B, 10m HS walk. 5 rounds: 15 sec static hold on rings. Much harder than it sounds 😅
11
0
Theresa Rosenquist
6:22**
**SU (Knee just not in the mood to attempt), 105 FS, M|WOD Knee therapy. PEC: 3×{15 GHSU/ME DHPU (3), Yoga.
4
0