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10 - HSPU 20 - Pull-ups 30 - Box Jumps 24 in 40 - Clapping Push Ups 50 - GHD Back 60 - Lateral Jumps 70 -Sit Ups 80 - Air Squats 90 - Double-Unders 100 - Mountain Climbers then do it backwards Grab a partner. One person works at a time. You must stay in order and complete one movement before moving on to the next.
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Judy "the diesel" Beecham
Shoulder Press
3 X 3
then
AMRAP 10 Minutes
7 Hang Power Cleans 115/80
7 DB Push Press 40/25
15 Squats
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Wow! What a transformation!
8 rounds of:
Run 400 meters
Rest 90 seconds
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4 Rounds
1 Sled Push (down & back)
10 HSPU
10 Bent Over Barbell Rows 115/85
10 Squat Jumps
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Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups
Jason Khalipa 3:23, Neal Maddox 3:48. Post time to comments.
Back Squat
3 X 3
then
Seven rounds for time of:
225 pound Deadlift, 7 reps
7 L-pull-ups
Graham Holmberg 7:48. Post time to comments.
Please help us send a care package. Erin Van Orner, Matt Caswell's daughter, lost her home and all her belongings in a house fire. Fortunately her family escaped the fire. They are in need sheets, towels and clothes. More info to come on sizes. Thank you!
Stringer looks short in this pic.
2 Person Team WOD:
30 OHS 135/95 115/83 75/55
30 Power Cleans
100 Double Unders
100 Sit Ups
30 TGU
30 Burpees
100 Squats
100 KB Swings 53/35
30 Toe to Bar
30 Push Press
Grab a partner. Only one person works at a time. You must complete one movement before moving on to the next. Go in any order.
Nice rack.
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Zach Forrest 5:36, Candice Ruiz 6:34 (95lbs), Miranda Oldroyd 7:53 (95lbs), Nadia Shatila 8:23 (95lbs).
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Christine made it up the rope!
Split snatch 1-1-1-1-1-1-1 reps
Josh Everett 245lbs, Cody Burgener 245lbs.
then
Deadlift
1 X 5
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