1.) Every 2 minutes for 10 minutes 5 Squat Jerk within 10% of established 5RM
*2.) Back Squat/Push Press/Bench Press
5 x 5 @ approx 90-95% of 5RM
Note: If you are lacking a 5 rep max of any of these lifts go ahead and take the 5 rounds to establish one.
1.) Shaking Hands
10-20-30-20-10
Assault Bike
Thrusters 95/65lb
*2.) for time:
9-7-5
Overhead Squat 155/105lb
Box Overs 30/24”
*3.) 50 Sumo Deadlift High Pulls 95/65lb
Note: Not necessarily for time so make them good
*4.) 10 minute EMOM
odd: 10 Strict Ring Dips
even: 20 Banded Ring Dips
note: The banded Ring Dips should be done within 30-40 seconds
*5.) 7 minute up the ladder, starting at 1 rep and adding 1 rep each round
Wide Grip Pull-up
Parallel Ring Rows
Note: The pull-ups are as wide of a grip as possible and use a box on the Ring Rows pulling yourself in to a parallel to the floor position
*2.) Back Squat/Push Press/Bench Press
5 x 5 @ approx 90-95% of 5RM
Note: If you are lacking a 5 rep max of any of these lifts go ahead and take the 5 rounds to establish one.
1.) Shaking Hands
10-20-30-20-10
Assault Bike
Thrusters 95/65lb
*2.) for time:
9-7-5
Overhead Squat 155/105lb
Box Overs 30/24”
*3.) 50 Sumo Deadlift High Pulls 95/65lb
Note: Not necessarily for time so make them good
*4.) 10 minute EMOM
odd: 10 Strict Ring Dips
even: 20 Banded Ring Dips
note: The banded Ring Dips should be done within 30-40 seconds
*5.) 7 minute up the ladder, starting at 1 rep and adding 1 rep each round
Wide Grip Pull-up
Parallel Ring Rows
Note: The pull-ups are as wide of a grip as possible and use a box on the Ring Rows pulling yourself in to a parallel to the floor position
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Barbi Gossen
RX. 20 reps from end. Finished after time cap. Squat jerk at 65#
That should be called “yuck”.
7
0
Hannah Fameree
2/20 thrusters (second set) at cap RX
Squat jerk @ 65#. trying to get lowwww
14
0
Jennifer McFall
APFT 225
HHPS 1RM 100lb Running clock 18min 1 mile run AMRAP 30DU, 15 DB snatch, 10 box jump (35lb db, 20in box) 3 +40
12
0
Jenny Wesolowski
18:30 w 35lb thrusters.
Squat jerks 35lb working on form, 4x6-10 ghd sit ups, 4x4-5 purple band pull-ups
7
0
Lauren Kalil
15:25
Squat jerks @130#, OHS/box overs, 50 pistol squats, GH raises/kip swings/hallow rocks
10
0
Liz LeCaptain
19:26 RX
Part of my soul was left somewhere between the bike and the bar, if anyone finds it please place in the lost & found and I"ll pick it up later - thanks!
14
0
Megan Vogel
13:11
Is it bad I really liked that workout? SJ 55# (form). 4 rds - 500m row/21 GHD/5 HSPU. 7 min ladder ring rows/SPU. Shoulder rehab stuff.
12
2
Pauly VanderKelen
Recovering from left trapezius strain.
Speed ladder warm-up / EMOM20: 25 meter sled drag with (3) 45# plates / 150 cal row in 6:15 / 150 cal Assault bike in 8:30 / 150 cal Ski Erg in 7:30 / Total time for all 450 cals was 27 minutes on the running clock / EMOM10: 10 UB ring push-ups for 100 total.
1
0
Timm Uhlmann
Rest and Mobility Day
Still got tempted by doing the 5x5 in BS and set a PR by 10 pounds after because legs felt fine and I have no chill. "rest day"
3
0
Tom Fameree
16:34
The opposite of fun.
15
3