Join us on ZOOM!
7AM
https://us02web.zoom.us/j/82621113890
Meeting ID:826211138960
12pm
https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602
zoom password 321go
AMRAP in 5 Minutes:
3 Bar Muscle Up
6 Power Snatch (95/135#)
Rest 3:00
AMRAP in 5 Minutes:
20 Dumbbell Snatch (35/50#)
10 GHD Sit-ups
Rest 3:00
AMRAP in 5 Minutes:
10 (Left arm) Dumbbell Thrusters
1 Rope Climb
10 (Right arm) Dumbbell Thrusters
1 Rope Climb
(record total rounds and reps for each workout)
AMRAP in 5 Minutes:
3 Bar Muscle Up
6 Power Snatch (95/135#)
Rest 3:00
AMRAP in 5 Minutes:
20 Dumbbell Snatch (35/50#)
10 GHD Sit-ups
Rest 3:00
AMRAP in 5 Minutes:
10 (Left arm) Dumbbell Thrusters
1 Rope Climb
10 (Right arm) Dumbbell Thrusters
1 Rope Climb
(record total rounds and reps for each workout)
Quote:
“Anything that’s not positive, I don’t have the energy to focus on it. Anything that’s not going in the right direction, I don’t have the time or the energy.”
– DMX
7 comments:
7a Zoom
AMRAP in 5mins
3 Devils Press/Burpees over the Bar
6 Power Snatch
Rest 3mins
AMRAP in 5mins
20 DB Snatch
10 Sit Ups
Rest 3mins
AMRAP in 5min
10 Left arm DB Thrusters
3 Bicep curls
3Dips
10 Right arm DB thrusters
3 Bicep Curls
3 Dips
Anna C 5Rds/2+13/3+2 45# bb
Kevin M 6+5/3+1/3+10 30# DB
Cherie 6+3/2+14/2+22 17#DB
6am
Danielle 3+4 (85, pu)/ 2+20 rx/ 2 rx
Jamie 4+5 (85, c2b)/ 3+18 rx/ 2+11 rx
Mark SP 3 (c2b, bmua, 115)/ 2+15/ 2+13 (40#)
Subhan 2 (95)/ 2+6 ab/ 1+17 rx
Brad 4 (75, pu)/ 2+10 (25)/ 2+7 rca
Grace 4+2 (c2b, 53)/ 3+6 (20, ab)/ 2 pulls
Gabriela 4 (25, x2 rr)/ 3 (15, ab)/ 3 pulls
Sabrina 5 (45, band pu)/ 3+13 (15, ab)/ 3 pulls
Kevin B 3 (95)/ 2+20 (45)/ 2+11 (45)
Jenna 2+2 rx/ 3+5 rx/ 2+10 rx
Lea 3+3 (band, 85)/ 3+12 rx/ 2+10 rx
Evie 3 (53)/ 3+4 (ab)/ 2 rx
Cate 2+6 rx/ 3+11 rx/ 2+12 rx
Aimee 3+1 rx/ 3+2 rx/ 3+1 rx
Dana H 2+3 rx/ 3+7 rx/ 2 rx
930
Mary H 3+3 (65, jbmu)/ 2+13 (25)/ 1+10 (25)
Mak 2+4 (85, jbmu)/ 3 rx/ 2+3 rx
Jess A 3+2 (55, jbmu)/ 2+19 (25)/ 1+15 (25, rca)
Zoom Noon
Geoff: 3+6 (135 pwr clean, 3 strict pu) /3 (25#, ab) / 2+19 (25#, 5 bb rows at 95)
12pm
Carl 4+4 rx/ 3+20 rx/ 2+17 rx
Rich A 4+3 rx/ 3+5 rx/ 2+10 rx
Pete D 3+6 (115, ring)/ 2+22 rx/ 2+1 rx
Remer 3+6 (115)/ 2+20 rx/ 2 rx
Kevin H 4+3 (115)/ 3+2 rx/ 2+11 rx
Ana C 3 rx/ 3+10 rx/ 2 rx
Jill M 3+4 rx/ 4 rx/ 2+18 rx
Meredith 3+5 (bmu sc, 65)/ 3+10 (25)/ 2+10 (25)
Pam 2+6 (85)/ 3+6 rx/ 2+18 (25 r, 35 l)
Manisha 2+9 (55, band)/ 3+12 (25)/ 2 (25)
Missy 3+3 (45, bmu practice)/ 2+12 (pulls 20)/ 2 (20#)
Randy 3(115)/ 2+21 (35)/ 2+26 (35)
Marwan 3+3 (75, bmu practice)/ 2 sc/ 2+10 (35)
Matt T 3 (c2b, 135)/ 2+3 rx/ 2+10 rx
Matty Bo 2+5 hips to bar/ 2 (35)/ 2+4 (35)
Masters
Gordy 3+2 (95, bmu)/ 3 (35)/ 1+20 (35)
Terry 5 (pu, 35)/ 2+8 (15)/ 1+21 (15)
Alan 4+6 (15, pulls)/ 2+22 (10#, box ghd)/ 3+3 (10, 5 row)
Barb B 5+4 (35, band pu)/ 2+20 (15)/ 2+21 (15)
Ina 5 (rr, 30)/ 2+20 (15)/ 3+3 (15)
Lee 5 (25, rr)/ 3 (15, abmat)/ 3+10 (15)
Kathy 6 (rr, 23)/ 2+15 (ab)/ 2+9 (15)
430
Roberto 4+1 (95)/ 3 (40)/ 2+5 (40)
Raj 2+4 (85, pu)/ 1+12 3 pulls/ 2+21 rx
Karen mal 3+3 (85)/ 1+21 rx/ 3+9 rx
John Mc 3 (90, scbmu)/ 2+3 (40)/ 2+1 (40)
Olan 4 (115)/ 2+29 (40)/ 1+13 (40)
Mike Mit 3+3 (85)/ 2+3 (40)/ 2 (40)
Micah 3+6 rx/ 3+9 rx/ =]
Donna 3+5 (pu, 65)/ 3+6 (25)/ 3+6 (25)
Dana D 3+1 (65)/ 2+20 rx/ 3+1 rx
Karen Mas 4 (75, pu)/ 3 (30)/ 2_6 (30)
Dave H 3+5 rx/ 2+13 rx/ 2+16 rx
Keith 2+3 (115, pu)/ 3+8 rx/ 1+10 (goblet squat)
530
Danielle C 3 (35, rr)/ 3+15 (15#, ab)/ 3 (pulls, 15)
Sarah J 3 (55, rr)/ 2+20 (25)/ 2 (pulls, 25)
Chris L 3+5 (95)/ 2+20 (40)/ 2 (40)
Ryan P 2+1 (pu)/ 2+13 rx/ 2 rx
Bridget 3+2 (85)/ 3+15 rx/ 2+1 rx
Joe M 5+5 (c2b, 95)/ 2+9 (40)/ 1+21 (40)
Laura S (45, hips to bar)/ 2+20 (20)/ 2 (20, pulls)
Marwan 3+5 (75, sc)/ 2+27 (35)/ 2 sc
Gia 3+2 (55, pu)/ 2+9 rx/ 2 (25)
Jess S 3+6 (pu, 55)/ 2+18 (25)/ 2 (25)
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