Next Wednesday is Bring a Friend Day. Invite all your buddies!
Press (3 up, 3 down)
5 sets all over 70%
EMOM for 15 min
L-sit (10-20 sec)
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61 burpees for Gilles
10,000m Row – 46:35. Not a PR but felt good
7 mins of L-Sits
Thanks Kevin
Press (3 up, 3 down)
5 sets all over 70%
110-105 for last set
EMOM for 15 min
L-sit (10-20 sec)
15 sec per min of tuck hold
OG – WOD Jess enjoyed in Korea 😉
5 Rounds
400M run
12 HSPU – did pike from 24″ box 5-3-4
24 Wall Ball 12-12, 14-10,14-10,10-8-6,10-8-6
48 Lunges
39:05
Thanks Kevin!
Wux1 + 61 burpees for Gilles +15c al bike+ CS
Press (3 up, 3 down)
5 sets all over 70%
75-75×4-70×4-65-65×4
EMOM for 15 min
L-sit (10-20 sec)\
1st min Ring L-Sit 10 sec
2 to 7 minutes 20 sec L-sits on Parallettes
Remainder 15 sec L-sits on Parallettes
Thanks Kevin!
Press x5(3sec-up/3sec-down)
[email protected]# & [email protected] 60#
Emotm 15min
L Sit (12sec/each)
mob wux1
press x 5 3 sec up 3 sec down
5 set @ 70%
75 #
EMOM for 15 min
L sit 10 sec
thanks for the Birthday burpees
Barbell club was a great “warmup “
mob wux1
press x 5 3 sec up 3 sec down
5 set @ 70%
55# for 2 65 # for 3
EMOM for 15 min
L sit 10 sec
Used the box good workout
Thanks Marcel
Press – 50/50/55/55/55 (Definitely not above 70% ..these were tough. I need to work on bracing better).
EMOM – Parallettes – I did leg in and one leg tucked, switching each round. Started off with rounds of 20 sec and then fluctuated between 12 and 16 seconds. I had a harder time keeping my right leg out.
Thanks, Amanda! I’m really glad you made us do that hamstring stretch before the EMOM!
Press (3 up, 3 down)
5 sets all over 70%
Used 50# for all sets. Struggled with the 3rd set, but 4th and 5th felt good!
EMOM for 15 min
L-sit for 10 seconds on paralettes. This was tough!! But happy that I managed it for the whole EMOM!
Then did Rucking class homework in OG:
3 Rounds
20 Ruck OH lunges (single count)
20 4-count flutter kicks
20 Squats
400m Ruck shuffle
60sec Front Lean Rest
Time: 26:27 with 20#
Barbell Club
Group of 3: Shrug and Drop
5 sets of: Hang Power Clean + Hang 1/2 Squat Clean + Hang Squat Clean & Jerk
55-65-75-80-85#
2 rounds:
200m plate carry (round 1 with 25# plates, round 2 with 20# WB overhead)
20 situps
5 burpees