1.) Every 90 seconds for 7 rounds complete Clean complex @ approx 65%
Floor to Low Hang (directly below knees) -> Pause 3 seconds -> Clean & Jerk
2.) Ultra
1000m Row
Then
3 Rounds
15 Thrusters 95/65lb
5 Bar Muscle Ups
*3.) 3 Front Squat every 90 seconds for 5 rounds @ approx 80%
*4.) 21-15-9
Hang Power Clean 115/85lb
Assault Bike
*5.) EMOM for 10 minutes
3 Muscle Ups
5 Strict Ring Dips
Note: Scale to 2MU/3SRD
*6.) GHD Sit-up Tabata
8 rounds:
20 seconds ME GHD Sit-ups
10 seconds rest
note: rest @ parallel
Floor to Low Hang (directly below knees) -> Pause 3 seconds -> Clean & Jerk
2.) Ultra
1000m Row
Then
3 Rounds
15 Thrusters 95/65lb
5 Bar Muscle Ups
*3.) 3 Front Squat every 90 seconds for 5 rounds @ approx 80%
*4.) 21-15-9
Hang Power Clean 115/85lb
Assault Bike
*5.) EMOM for 10 minutes
3 Muscle Ups
5 Strict Ring Dips
Note: Scale to 2MU/3SRD
*6.) GHD Sit-up Tabata
8 rounds:
20 seconds ME GHD Sit-ups
10 seconds rest
note: rest @ parallel
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Christopher Adam
8:55; 155# clean complex
3) 3FS every 90s/4rds 245# Sunday WOD-21-15-9 HangPower Clean Pull ups Front Squat Pull ups
15
0
Danielle Sherman
Crossfit Kailua
BS E2MOM - ascending weight up to 250!!! 12 min AMRAP 40 DU 20 wallballs 10 t2b 6 +48 Awesome place, morning squats done outside looking at the sunrise over the ridge ๐บ๐ดโ๏ธโค๏ธ
14
1
๐โโ๏ธ ๐๏ธ๐น๐๐
Derek Zehms
Sub 10 mins & 155# clean complex
Scaled to push press @ 115# for workout. Knee is feeling funky after a week with no fitness. Also mile and a half run
7
0
Hannah Fameree
14:30. 65# thruster, BMU w Green band
80# clean complex
17
2
Kelsey Waack
10:13 ๐ถ๐ผ mods: 55#, ring rows
65# clean complex // just glad to move today ... ๐
14
0
Lauren Kalil
DNF (last round of banded BMU)***
4:12 row/unbroken thrusters/worked on technique of BMU w band... 110# clean complex, FS 170#, tabata abs, T.U.P.
12
0
Megan Vogel
16:50** Untamed Fitness Kato - Open Gym
3:42 row/Banded BMU for first two rounds - got to BMU for last round at 11:20. Was a stubborn mule and took 5:36 to get the last round unassisted! Lots of attempts but got em! Clean - 120#. FS - 160#.
15
0
Nate Hall
Canโt remember (10 bmuโs/ 5 strict PUโs last round because ๐ค)
185# c&j
16
0
Pauly VanderKelen
8:49
3:25 row / UB thrusters / 3-2 on bar MUs / 195# clean complex / *4.) complete in 4:35 with all HPCs UB / *6.) complete with 7-8 GHD sit-ups every round.
0
0
Theresa Rosenquist
#75 Cleans** Ultra - 11:18**
**No Jerk, Ultra: #55 FS only & Kids BMU. 20' BFR Ass.Bike & Yoga.
8
0
Tina Schmidt
GG #5 16:29 and #6 18:54
Woof! Donโt recommend doing those back-to-back
13
3