8 Minutes of Shoulder/Hip/Back/Wrist/Ankle Mobility

A- WU- 200M Run + 3 RNFT of: 5 WallBall (20/14- Max Height)/3 Strict Pull Up/1 WallWalk or 200M Run + 3 RNFT of: 5 WallBall (16/12#- Max Height)/5 Ring Row/3 Inch Worm

B- Power Jerk- 15 Minutes To A Challenging Single

C- 15/12/9 RFT of: Strict HSPU/Front Squat (155/105) or 15/12/9 RFT of: Seated D.B. Press (you decide weight/challenge yourself)/Front Squat (115/75)

*D- 100 Banded Pull Apart/Banded Push Down/Banded Seated Ham Curl

*= Complete as much as possible in time remaining.

Post your scores to the Whiteboard.

2 replies
  1. TinaD
    TinaD says:

    Lunch drop in at Solace

    Finally got to do a chipper that Marcos programmed for my bday last year- wonder what I’ll get this year 😉
    For time-
    Buy in 75 DU
    39 box jumps
    39 wall balls (14#)
    39 bar facing burpees
    39 deadlifts (115#)
    39 cal row
    39 KBS (1 pood)
    39 T2B
    cash out 75 DU

    I couldn’t resist snatching afterwards (really want to practice on getting my butt back rather then stepping my foot out- I’m channeling Patty’s form when I do this- even Marcos told me I reminded him of when Patty snatches when I did Isabel last night and I take that as a pretty big compliment b.c the boy can snatch!
    11 minute EMOM 3 Power Snatch
    85# for 1/95# for 3 sets/100# for 3 sets/105# for 2 sets/110# for 2 sets

  2. Smanik
    Smanik says:

    A) Warm Up – 3 RNFT of: 200M Run/5 Thruster (95)/4 Strict C2B/3 HSPU (no strict for me)
    B) Power Jerk From The Blocks 3rep – 85kg
    C) For Time : 15/12/9 HSPU (also no strict yet) / FSQ (155) – 8:26ish, disaster… I did appreciate the cheering from the team though
    D) Farmers Carry – 10 Rounds of: 40 Yards Max UB Carry – 1@50/4@100/5@130lbs (each)
    E) 100 Band Pull Apart / 100 Band Ham Curl / 2min FSQ racked hold (45) + YWTA’s
    F) Muscle Up tomfoolery


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