Jury Duty

Friday Jun 1 2018


This weekend Green Bay Barbell is hosting the USAW Level 1 Sports Performance Certification. All classes will be on as scheduled with the exception of 10:15am Saturday morning which will be cancelled. We also ask that after the regular WOD at 8:15am Sunday if you could all clear out promptly after. Thank you and let the weekend begin!
Yo Friday!
1.) Jury Duty
5 rounds 🙂
1 Legless Rope Climb
10 Right Arm Dumbbell Hang Clean & Jerk 50/35lb
1 Legless Rope Climb
10 Left Arm Dumbbell Hang Clean & Jerk 50/35lb
2.) 3 Strict Press every 90 seconds for 5 rounds @ approx 80%
*3.) 21-15-9 🙂
Handstand Push-ups
Deadlift 225/155lb
15-9-3
Deficit Handstand Push-ups 3x45/2x45
Sandbag Over Shoulder 150/100lb
*4.) 7 minute AMRAP ☠️
20m Overhead Overhead Walk 155/105lb
10 Box Jumps 30/24"
*5.) 3 rounds ☠️
20 Toes to Bar
20 Wallballs 25/16lb
*6.) 50 Back Extension
note: Slow and precise
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Sylvia Christensen 170d

Overhead Overhead

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james macco170d

Redundancy is critical to successful fitnessing.

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Ummm a long time.
1/2 legless every time 25#Db. 65#SP. Row&assat from yesterday 4+7assault cals. Some hspus dL and stuff.
21:26, 40#, legs
SP 95# x2, 115# x3
15:56 25#, rope climbs half way with legs
55# SP
1st Rd legless, legs the rest. Rx wt. 155# SP
16:26 #25 mix 15/11' climbs 1 legless to 11'
#95 SP
21:20 35# DB Regular rope climbs
65# SP
SP rds 1-3 95# (65%) 4-5 115# (80%) cause Christian scolded me
40#L / 25#R, Rope pulls from floor. 125# Strict press
Done ✅ 35# & mostly legless
#3 extra credit- 9/15 sandbag over shoulder
I'm back! Regular rope climbs and 25# DB
75# SP
190 SP 14:46 HSPU EC
12:47 - legless attempts to orange tapish
It was early, I was whining a lot. 95 sp
20# DB, climb to 12’ with legs. 85# SP.
16:24 1 Legless 2 3/4 Legless remainder approx 1/2 Legless 125 SP
Rowlin from yesterday 5+10 cal
20:57 Regular rope climbs
105# SP
13:50 🐢 regular rope climbs, 1 legless attempt, 2 rope pulls @ 25#
65# SP
In garage, subbed 5 strict pull-ups for each rope climb. SP: 130# EC: T2B/WB 5:02
18 something. Rx I might have done 6 rounds. Either way i was slowwww.
115# SP
25# DB, reg rope climbs. Worked up to 72# SP (87% oops bad at bar math)
14:26 35#, half way up rope legless then the rest with legs
75# SP; T2B/WB done
23ish? RXish...foot attached before touching half way through. Lots of dancing in between rounds with toni👯‍♀️🤣
SP 85#, EC DL/HSPU/Deficits/sandbags..11/15 sandbags at time cap
Optical Illusion (from Sunday) + 50 Back Extensions
Shoulder Rehab
12:35, 20#db. Reg rope climb. 60# st press.
145# strict press triples / 15-9-3 of 9 inch deficit HSPU & 150 lb sandbag over shoulder. Need to work on more powerful triple extension to get the sandbag higher.
115# sp
Not sure on time but RX
SP #65
HSPU/DL/sandbags. 👁❤️Sandbags!!!!
🔥🧘🔥
& Rest Day (if yoga makes you wanna cry, you should definitely take the rest of the day off)
15:01, rope pulls, 15#