A.
Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
Minute 2 – Handstand Walk x 15-20 Meters
Minute 3 – Unbroken Double-Unders x 50 reps
B.
Every two minutes, for 16 minutes (8 sets):
Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
130-135
C.
Strict Overhead Press
* Set 1 – 5 reps @ 75
* Set 2 – 5 reps @ 85
* Set 3 – 4 reps @ 90 – only 3
* Set 4 – 3 reps @ 95 – only 1
* Set 5 – 2 reps @ 100 – only 1
D.
Five sets for times of:
Run 400 Meters
5 Ground to Overhead (185/135 lbs)
5 Bar Muscle-Ups
10 Strict Handstand Push-Ups
Rest 2 minutes
If a set is taking you more than 4 minutes, you need to scale it back and keep your time under 4 minutes for each set.
Modified to:
Did 2 ground to overhead 135#
Did 2 bar mu with blue band
5 strict hspu
3:52, 3:32, 3:43, 3:37, 3:32
Evangelina 29:27 55# mod
Michelle 29:39 45# mod
Abe 75# mod
Krista 27:42 55# mod
Bryan 115# mod
Alex A. 135, B. 29:21 115#mod
Lily 32:50 75# mod
Nick 36:20 155 mod
Nina 29:26 35 mod
Julie 29:40 65 mod
Bill 35:00 115 mod
Lamarre 135#
Anna 34:21 45 babymaker mod
Joe 185 mod
Andrea A. 70 B. 32:12 85 mod
Luch 31:20 135#
Ron 39:44 155# Bar MU !!! wahoo
Varnum 34:15 rx
Austin 135# mod
Racheal 39:50 95# mod
Holly 38:06 75# mod
Erin 33:12 85# mod
Amaya 28:15 mod
Matt 25:11 mod
Maggie 28:00 mod
Mark B 30:30 mod
Susanne 29:40 mod
Donald 33:23 mod
Mark 28:36 mod
Craig 41:00 mod
Jason 289:15 mod
Amanda 31:09 mod
Alex 31:20 mod
Candace 23:50 mod
Alessa 24:11 mod
Mike C. 27:38 RX
Berny: 33:33 Modified
Bryant: 28:30 scaled/ mod
Todd P. : A 120#- 155# B. 35:52 scaled
6:00 a.m.
Kat
A. 35, 45, 45, 45, 45
B. 17:44 mod
Linnie
A. 75, 80, 85, 90 95
B. 21:24 mod
Patrick
A. 65, 70, 75, 80, 95
B. 20:19 mod
Sammy
A. 65, 75, 95, 95, 95
B. 17:55 mod
Lauren
A. 40, 45, 45, 45, 45
B. 22:08 mod
Jenn G.
A.
Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
Minute 2 – Handstand Walk x 15-20 Meters
Minute 3 – Unbroken Double-Unders x 50 reps
B.
Every two minutes, for 16 minutes (8 sets):
Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
130-135
C.
Strict Overhead Press
* Set 1 – 5 reps @ 75
* Set 2 – 5 reps @ 85
* Set 3 – 4 reps @ 90 – only 3
* Set 4 – 3 reps @ 95 – only 1
* Set 5 – 2 reps @ 100 – only 1
D.
Five sets for times of:
Run 400 Meters
5 Ground to Overhead (185/135 lbs)
5 Bar Muscle-Ups
10 Strict Handstand Push-Ups
Rest 2 minutes
If a set is taking you more than 4 minutes, you need to scale it back and keep your time under 4 minutes for each set.
Modified to:
Did 2 ground to overhead 135#
Did 2 bar mu with blue band
5 strict hspu
3:52, 3:32, 3:43, 3:37, 3:32
9ners
CASEY
A. 55/60/65/70/75
B. 31:57 (75#SNATCH/C2B+RD/1MAT+10#PLATE)
Evangelina 29:27 55# mod
Michelle 29:39 45# mod
Abe 75# mod
Krista 27:42 55# mod
Bryan 115# mod
Alex A. 135, B. 29:21 115#mod
Lily 32:50 75# mod
Nick 36:20 155 mod
Nina 29:26 35 mod
Julie 29:40 65 mod
Bill 35:00 115 mod
Lamarre 135#
Anna 34:21 45 babymaker mod
Joe 185 mod
Andrea A. 70 B. 32:12 85 mod
Luch 31:20 135#
Ron 39:44 155# Bar MU !!! wahoo
Varnum 34:15 rx
Austin 135# mod
Racheal 39:50 95# mod
Holly 38:06 75# mod
Erin 33:12 85# mod
Shelly
A.70-75-80-85-90
B. 19:49 3 rnds (3 bar mu,2 abmat strict)
3 pm
Amaya 28:15 mod
Matt 25:11 mod
Maggie 28:00 mod
Mark B 30:30 mod
Susanne 29:40 mod
Donald 33:23 mod
Mark 28:36 mod
Craig 41:00 mod
Jason 289:15 mod
Amanda 31:09 mod
4 pm
Lauren 28:05 mod
Matt 38:45 mod
Bobby 28:37 rx ring mu
Peyton 41:25 mod
Anna 31:50 mod
Cindy 30:48 mod
Juliana 42:50 mod
Dave A 21:41 rx
Mike C. 27:38 Rx 130-140-150-155-165 1 rep and one fail.
4 pm
Dugas: 125, 130, 140, 155, 160. 47:59 RX
5PM
DAve A 21:40 rx
Chris O.: 27:45 mod
7 pm
Coach SEAN
Alex 31:20 mod
Candace 23:50 mod
Alessa 24:11 mod
Mike C. 27:38 RX
Berny: 33:33 Modified
Bryant: 28:30 scaled/ mod
Todd P. : A 120#- 155# B. 35:52 scaled