1.) Every 90 seconds for 5 rounds 5 Overhead Squat @ approx 60%
2.) Porous
3 rounds
21 Deadlift 155/105lb
15 Burpee Box Overs 24/20″
Note: if you feel you are a high risk box jumper handsies and toesies are not only permitted but encouraged
*3.) Every 2 minutes for 12 minutes 3 Clean 1 Jerk @ approx 70%
*4.) EMOM for 10 minutes
odd: 15/12 cal Assault Bike
even: 5 Muscle Ups
*5.) 30 cal Row
21-15-9
Chest to Bar Pull-ups
Power Snatch 75/55lb
30 cal Row
*6.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds
2 minute plank
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds
1 minute plank
note: don’t give in to your mind telling you to quit, hold your position.
2.) Porous
3 rounds
21 Deadlift 155/105lb
15 Burpee Box Overs 24/20″
Note: if you feel you are a high risk box jumper handsies and toesies are not only permitted but encouraged
*3.) Every 2 minutes for 12 minutes 3 Clean 1 Jerk @ approx 70%
*4.) EMOM for 10 minutes
odd: 15/12 cal Assault Bike
even: 5 Muscle Ups
*5.) 30 cal Row
21-15-9
Chest to Bar Pull-ups
Power Snatch 75/55lb
30 cal Row
*6.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds
2 minute plank
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds
1 minute plank
note: don’t give in to your mind telling you to quit, hold your position.
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Bruce Hoffort
7:24 @ 115#
1 rd of jumping and then the hands/toes kicked in. Squats vs burpees (elbow flaring up!)
10
0
Laura VanderKelen
6:12
95# OHS; 125# C&J complex; #4 ec did 12 Cals, 1 mu rounds 1-3 then 2 mu rounds 4 & 5; #5 ec in 12:37; suck it up ✅
12
0
Lauren Kalil
6:03
OHS 95#, Yesterday’s PP 100#, C&J complex 120#, power snatch/strict HSPU/AB
5
0
Pauly VanderKelen
5:30 @ the 9:15 class :)
UB deadlifts every round / OHS: 2 sets @ 175#, 3 sets @ 185# / Day off from work = lots of EC! Every 2 minutes for 6 rounds: 2 C&J @ 205#. Last 2 minutes I completed 5 C&J @ 205# / "Bird Bath" from Monday complete in 12:40 / Farmer carries and DUs from yesterday's EC complete: first 50 meters, 50 DUs, last 50 meters, 50 more DUs for fun / *4.) complete with Laura: 15 Assault cals every round. 5,4,4,3,2 MUs complete / Lastly, 3 dips, walk backward, 3 dips, walk forward, on the parallel bars.
1
0
Theresa Rosenquist
7:26**
Rx'd DL/Grasshopper-10" BJO (I jumped!!😃); OHS position work @#25; post: Annie (🐧PJ) 7:34; GBBC EC: 4×{FC #35/WS/GH-HE #15/RT #15); 🔥🔥🧘🏼♀️🔥🔥
4
0