50 Double Unders
2 Rounds of:
10 Ovhd Squats (PVC)
10 Pullups
10 KTEs
10 Back Extensions
10 Pushups
Strength
Squat: Use 12 Minutes to find your 1RM
WOD
AMRAP in 15 Minutes
7 Thrusters (115/75)
10 Walking Lunge steps holding 53/35 KB overhead with RIGHT hand
7 Burpees
10 Walking Lunge steps holding 53/35 KB overhead with LEFT hand
Post your new Squat 1RM and WOD time to comments
Dan 4rds+3 rt arm lunges; 95#,35#
ReplyDeleteHollie 5rds+3 thrusters;63#,20#;back squat 1RM 175
ReplyDeleteDana back squat 1RM 85#, 3rds 25 situps 25 back ext-8:51 (knee issues)
ReplyDeleteOn Ramp Program
ReplyDelete10 Snatch (small bar w/ 5 lbs.)+10 Russian
Lunges (twist lunge-5 lbs.)
10 min. (AMRAS)
Jennifer & Brandye-4 rounds
Angelica 7 rds, 63#, press 84#rm
ReplyDeleteSam elements 1; 7:15 Jerry's Benchmark
Chuck 3 rds, 8:04 33# (85#x1)
ReplyDeleteLauren-(elem 1) 6:25-Jerry's bnchmrk gb
ReplyDeleteRyan V. 4rds +2lunges (RX+ 135#)
ReplyDeleteDave 3rds +7burpees (75#)
Sheri 5rds +5thrusters (75#)
Mack 4rds (90#, 20#) 1RM- 255#
ReplyDeleteBrian 4rds +5thrusters (75#, 10#) 1RM- 190#
Donna 4rds +9Left lunges (33#, 15#) 1RM- 103#
Selena 4rds (45#, 20#) 1RM- 105#
Tyler- 4 rounds/ 3 thrusters- (115#,53#)
ReplyDeleteMonica- 4 rounds/ 3 thrusters- (75#,35#)
Ellen- 3 rounds/ 4 Burpees- (75#,35#)
Kaitlyn- 5 rounds/ 3 Burpees- (53#,20#)
Jacki- 3 rounds/ 7 Burpees- (75#,35#)
Carey-6 rounds/1 Thruster(45#,10#) 143#x1
ReplyDeleteChar 3rds (135#) + 10 lunges (10 mins)
ReplyDelete