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1. AMRAP in 3 Minutes
3 TTB
5 Pushups
1 Bar MU
2. Clean
2-2-2-2 @ 75%
3. Snatch Balance
3-3-3-3 @ 83%
4. For 16 minutes, rotate through the following four stations on the minute:
A. 10 KB Swings 70/53
B. 10 Wall Balls 30/20
C. 3 Push Press @ 90% use a rack
D. 5 Muscle-ups
1. 64 reps
ReplyDelete2. 175#
3. 155#
4. Done....... Did not get all MU
POM
Delete1. 69 reps
ReplyDeletetore hand open doing MUs b/c i went HAM
did 5rds for time
10 Box jumps
10 GHDs
sprint to road and back 6:19
HAM should continue to be gone in spite of tears. Good job Nathaniel!
Delete1.50 reps
ReplyDeleteTore open palm shermin' my MUs
5rds for time (5:30)
1o box jumps
10 GHDs
Sprint to Road n' Back
Martha Stewart style improvisions
Martha is a kingpin
Delete1. 46 (2 C2B, 2 RD)
ReplyDelete2. 115
3. 105
4. Done (A-C for 12 min)
ATTENTION ALL: Superfast is now getting HUGE in California!!!!
DeleteHOLLA!
Delete1. 71 reps
ReplyDelete2. 185#
3. 165#
4. Done
1. 45 reps (Red band for bar MU after 1st round)
ReplyDelete2. 110
3. 3-3-2F @ 115 then 3 @ 105
4. Done w/ 105 PP and 2 MU
damngirl
Delete1. Lol...
ReplyDeleteI just did 5rounds as fast as possible
Green band BMU
2. 105
3. 95
4. 16 min AMRAP of:
10KBS @53
8WB @ 9' line with 20# ball
3 PP with 90#
5 pull ups, 5 bar dips for MU
I mean, 16 min of rotating every minute...
Delete1. Lol...
ReplyDeleteI just did 5rounds as fast as possible
Green band BMU
2. 105
3. 95
4. 16 min AMRAP of:
10KBS @53
8WB @ 9' line with 20# ball
3 PP with 90#
5 pull ups, 5 bar dips for MU
1)62 reps C2B instead of Bar MU's
ReplyDelete2)175
3)155
4)Done C2B instead of MU's