Weightlifting Find 1RM Power Clean (12min) 18min AMRAP: -75 DU -50 Wall Balls (20/14#) -25 Alternating Dumbbell Snatches (45/35#) Mobility -Calves/Achilles Wall Stretches -Deep Squat Hold -Light Post Stretch Core/Back Cashout 3 Sets: -10 Reverse Flies (2.5-15lb) -20 GHD Hip Extensions -24 Russian Twists (35/25# Our man Greg Kuubbes takes 2nd at the Chattahoochee Challenge
MCDONALD & GALAGHER 2 Rounds for Time: -200 meter Run -16 Kettle Bell Swings (53/35#) -16 Pull-Ups -16 Front Squats (110/70#) -200 meter Run -14 KBS (53/35#) -14 Pull-Ups -14 Front Squats (110/70#) -200 meter Run -12 KBS (53/35#) -12 Pull-Ups -12 Front Squats (110/70#) **35min Time Cap PTE Galagher & LCPL McDonald were serving
Weightlifting 1RM Deadlift -15min to find heavy deadlift -Be smart! Do not add weight without good form 15min AMRAP: -20 Box Jumps (24/20”) -10 Hand Stand Push-ups -10 Push Press (95/65#) Core Cashout 2 Sets: -40 min Plank -15 Sec Ring L-Sit Hold -20-V-ups
Weightlifting 1RM Back Squat -15min to find heavy back squat 21-15-9-15-21 -Calorie Row -Burpees -Toes-to-Bar **18min Time Cap Core/Back Cashout 3 Sets: -30 Russian Twists (35/25#) -20 Sit-ups -10 Reverse Flies Lordy, Lordy look who’s….. Happy Birthday Misty Mick. Hope you had a great day!
Gymnastics EMOM x 10min 1-3 Muscle-ups (Ring or Bar) (S1: 4 Chest to Bar + 4 Ring Dips) (S2: 5 Pull-ups + 5 Band-Assisted Ring Dips) (S3: 6 Ring Rows + 6 Box Dips) For Time: -300m ROW -90 Double Unders (S1: Singles x2) -15 Power Snatches (95/65#) -300m ROW -60 DU -10 Power Snatches
