Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold – did hollow holds
30 second Chin over bar hold – ring rows after 2 rounds
4 rounds + 20 sec ring row hold.
Tougher than it looks!
Heather Beck
Complete as many rounds as possible in 20 minutes of:
30 second Handstand Hold (unbroken)
30 second Squat hold (unbroken)
30 second L-sit hold β paralettes with knees tucked in (unbroken X 2, then 15 sec at a time)
30 second Chin over bar hold β ring rows after 1 round
5 rounds and 6 sec squat
Jackie
WU + MOB x 1
Group WU + MOB
20 Min AMRAP
30 Sec 45# Plate OH Hold
30 Sec Squat Hold
30 Sec Hollow Hold
30 Sec Chin Over Bar Hold
6R 1 OH Plate Hold (25 sec), so 6R
That was a fun morning…different! Thank you Kevin for the many tips for improvement. Goats for months to come.
Cheryl
Goats huh?
Ryanne
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold – legs tucked
30 second Chin over bar hold
Different workout !
6 complete rounds
Gabriel
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold
As RX’d– 7 rounds + 23 sec squat hold
PR of 1 Round +18 sec from December 31, 2015
Thanks Kevin!
Heather Skeard
Wod rx = 5 rounds + finished the L sit
All handstands unbroken
All squats unbroken
L sits weβre a combo of 10 and 5 seconds mainly
Chin over bar I did 3 sets of 10 sec each time
That was interesting
Cheryl
My kinda movement practice π
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold (all unbroken)
30 second Squat hold (all unbroken)
30 second L-sit hold (parallette tucks – first 2 rounds unbroken)
30 second Chin over bar hold (first 2 rounds unbroken)
6 rounds even
Thank you Kevin. That was fun.
Trent Washburn
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold (Tuck sit)
30 second Chin over bar hold (for one round then used rings)
4 rounds + 30 secs of Squat hold
Fred
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold – unbroken
30 second Squat hold – unborken
30 second L-sit hold – One leg out 10 sec sets
30 second Chin over bar hold – 10 secs to start and then whatever
Score: 3 rounds + 21 secs chin over bar hold
Forearms are shot… that was humbling
Jeff Leech
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold (unbroken)
30 second Squat hold (unbroken)
30 second L-sit hold (averaged 5 seconds/attempt)
30 second Chin over bar hold ( struggled holding these I averaged 5 seconds/attempt. Until the final round which got messy.)
4 + 30 second L sit
Angela Steeves
Movement practice
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold(45# plate OH unbroken)
30 second Squat hold (unbroken)
30 second L-sit hold (HH unbroken)
30 second Chin over bar hold (ringrow hold, first one was 10 sec holds, the rest were unbroken)
6 rounds + 20 sec HH
GillesGautreau
AMRAP in 20 min
30 sec HS hold ( 45 # plate over head )
30 sec squat hold
30 sec L sit hold
30 sec chin over bar hold( ring hold )
6 round 8 sec ring hold
Stacey Simpson
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold(45# plate OH)
30 second Squat hold
30 second L-sit hold (did hollow hold variations)
30 second Chin over bar hold (ringrow hold)
6 rounds
AMY HOGAN
Mobility
WUx1
Group warm up
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold β legs tucked
30 second Chin over bar hold
AMRAP in 20 min
30 sec HS hold ( 45 # plate over head )
30 sec squat hold
30 sec L sit hold
30 sec chin over bar hold( ring hold )
6 round 25 sec plate hold
Thanks Blake!
Blake
AMRAP 20 min of:
30 second Handstand hold (the break?)
30 second Squat hold (not bad?)
30 second L-sit hold (angle certainly dipped at the end…5sec on / 5 off)
30 second Chin over bar hold
4 rounds + 14 sec of Chin-over-bar
Damn sneaky workout!
Kevin
Did this as a ruck wod.
45#
30 sec OH hold
30 sec squat hold
30 sec leg lever (ruck OH)
30 sec FLR
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold – did hollow holds
30 second Chin over bar hold – ring rows after 2 rounds
4 rounds + 20 sec ring row hold.
Tougher than it looks!
Complete as many rounds as possible in 20 minutes of:
30 second Handstand Hold (unbroken)
30 second Squat hold (unbroken)
30 second L-sit hold β paralettes with knees tucked in (unbroken X 2, then 15 sec at a time)
30 second Chin over bar hold β ring rows after 1 round
5 rounds and 6 sec squat
WU + MOB x 1
Group WU + MOB
20 Min AMRAP
30 Sec 45# Plate OH Hold
30 Sec Squat Hold
30 Sec Hollow Hold
30 Sec Chin Over Bar Hold
6R 1 OH Plate Hold (25 sec), so 6R
That was a fun morning…different! Thank you Kevin for the many tips for improvement. Goats for months to come.
Goats huh?
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold – legs tucked
30 second Chin over bar hold
Different workout !
6 complete rounds
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold
As RX’d– 7 rounds + 23 sec squat hold
PR of 1 Round +18 sec from December 31, 2015
Thanks Kevin!
Wod rx = 5 rounds + finished the L sit
All handstands unbroken
All squats unbroken
L sits weβre a combo of 10 and 5 seconds mainly
Chin over bar I did 3 sets of 10 sec each time
That was interesting
My kinda movement practice π
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold (all unbroken)
30 second Squat hold (all unbroken)
30 second L-sit hold (parallette tucks – first 2 rounds unbroken)
30 second Chin over bar hold (first 2 rounds unbroken)
6 rounds even
Thank you Kevin. That was fun.
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold (Tuck sit)
30 second Chin over bar hold (for one round then used rings)
4 rounds + 30 secs of Squat hold
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold – unbroken
30 second Squat hold – unborken
30 second L-sit hold – One leg out 10 sec sets
30 second Chin over bar hold – 10 secs to start and then whatever
Score: 3 rounds + 21 secs chin over bar hold
Forearms are shot… that was humbling
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold (unbroken)
30 second Squat hold (unbroken)
30 second L-sit hold (averaged 5 seconds/attempt)
30 second Chin over bar hold ( struggled holding these I averaged 5 seconds/attempt. Until the final round which got messy.)
4 + 30 second L sit
Movement practice
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold(45# plate OH unbroken)
30 second Squat hold (unbroken)
30 second L-sit hold (HH unbroken)
30 second Chin over bar hold (ringrow hold, first one was 10 sec holds, the rest were unbroken)
6 rounds + 20 sec HH
AMRAP in 20 min
30 sec HS hold ( 45 # plate over head )
30 sec squat hold
30 sec L sit hold
30 sec chin over bar hold( ring hold )
6 round 8 sec ring hold
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold(45# plate OH)
30 second Squat hold
30 second L-sit hold (did hollow hold variations)
30 second Chin over bar hold (ringrow hold)
6 rounds
Mobility
WUx1
Group warm up
Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold β legs tucked
30 second Chin over bar hold
4 rounds + 4 sec L-sit
Barbell Club
C&J
2PC+2Jerk @45#
2HSC+2Jerk @55#
2SC+1Jerk @60#
1C&J
65-75-80-85-90-95-100-110-120#-130f-130f
Thanks Blake & Shane!
AMRAP in 20 min
30 sec HS hold ( 45 # plate over head )
30 sec squat hold
30 sec L sit hold
30 sec chin over bar hold( ring hold )
6 round 25 sec plate hold
Thanks Blake!
AMRAP 20 min of:
30 second Handstand hold (the break?)
30 second Squat hold (not bad?)
30 second L-sit hold (angle certainly dipped at the end…5sec on / 5 off)
30 second Chin over bar hold
4 rounds + 14 sec of Chin-over-bar
Damn sneaky workout!
Did this as a ruck wod.
45#
30 sec OH hold
30 sec squat hold
30 sec leg lever (ruck OH)
30 sec FLR
6 rounds + 30 sec OH hold