5 min of PVC Shoulder Mobility

6 min amrap of: 3 Wall Walk/3 Inverted Burpees/3 rolling Pistols each leg

Press– 3/3/3 Max Effort

Push Press– 3/3/3 Max Effort

Skin The Cat– 5/5/5/5

Hip Extension– 15/15/15


16 replies
  1. gilliebean
    gilliebean says:

    My AMRAP was very different than the rest of the class… 😉

    6 min AMRAP: 10 scaled ring push-ups / 10 air squats => 4 rnds + 10

    Press: (WU 3×15, 3×35) 3×45, 2×50, 3×50, 55F

    Push Press: 3×55, 3×60, 3×65 (PR!), 1×70 (PR!)

    My previous 1RM on the press was 55#. My previous 1RM on the push press was 60#.

    Then I varied from the class again…

    Good Mornings w/ 45# bar: 15 / 15 / 15

    Pelvic Tilts w/ 5-second hold: 4 / 4 / 4

    (22 weeks + 1 day)

    Reply
  2. Head Coach
    Head Coach says:

    1:30pm- 6 min AMRAP of: 3 Wall Walk/3 Inverted Burpee/3 Rolling Pistols=3+3+3+2each
    Press- WU-3@45/75 WS-3@105/115/125
    Push Press- 3@130/140/155 (3 rep PR W/old 1RM 🙂
    5/5/5/5 Skin The Cat (on rings unbroken)
    15/15/15 Hip Extension (focus on maintaining Lumbar Curve through entire range of motion)

    4:30pm- Bench Press- WU- 3@45/115/135 WS- 3/3/3 @185lbs
    DeadLift- WU-3@45/115/225 WS-3/3/3 @315

    Reply
  3. Rory M
    Rory M says:

    Good to be back after a crazy week off
    New hand injury is a bit of an impediment now.
    Hopefully won’t restrict me too much, or get much worse.
    Grr It’s always something…

    6 Min Amprap = 3 Rounds + 3 + 3 + 2 each

    Press 95×3 / 105×3 / 110×2 1xF

    Push Press 110×3 / 120×3 / 125×3

    5/5/5/5 Skin the cat

    15/15/15 Hip Extension

    Reply
  4. Ruthie Gemal
    Ruthie Gemal says:

    6 min AMRAP of: 3 Wall Walk/3 Inverted Burpee/3 Rolling Pistols – I got 3 rounds plus 1 wall walk. fun moves!

    Press- 40/40/40 (Dan said i started too high so went back down to 35) 35/35/35 45/45/45 55F 50/50/50

    Push Press- 50/50/50 55/55/55 60/60/60 (totally felt like i couldve gone higher)

    5/5/5/5 Skin The Cat

    15/15/15 Hip Extension

    My shoulders are TORCHED,

    Reply
  5. cahill
    cahill says:

    5 min of PVC Shoulder Mobility
    Rowed for 10 minutes at 28 spm- and worked on Double unders for 10 minutes, got 25 unbroken

    Press- 3/3/3 Max Effort- 115/125/135
    Push Press- 3/3/3 Max Effort 135/145/155

    Reply

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