Nute Gunray

Thursday Jun 20 2019


1.) EMOM 8
1 Deadlift @ 90%
2.) 3x4 min AMRAPs with 1 min rest
10ft Handstand Walk
10 Back Squats 75/55lb
 1 Muscle Up
-Each AMRAP, increase BS reps by 5, and MU reps by 1
*3.) 5x200m Runs
-Rest 2 min between runs
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Theresa Rosenquist5d

Oooo! Now I know who Nute is: https://images.app.goo.gl/YuZxAYjGeyrh8wCw6

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Deadlift emom of 5 and light. 5 rounds of 15 lunges 12 deficit push ups, 9 sit ups, 6 burpees
4 rounds, 2 + 9 squats, 1 + 2 MU
Justin kept yelling at me to add weight for the deadlifts. Ended on a 9th round at 315#
Did a Bar Muscle up👍. 200m runs
275# DL
3rds, 2rds, 15 BS into 2nd rd (MU from Box); The good life-14:52
DL up to 175#
skill work......ish
Flawless (right, T & Kelly?) DL's @ 345#
225 DL (85%)
bMU from box, short handstand walk to wall.
5 rds, 2rds, 2rds+hswalk
475 dl. Ended with a 4 rep @minute 7
Did the amraps; 200m runs; Tuesday’s wod
3 rds / 2 + 3 squats / 2 rds + 4ft
270# DL
290# DL.
BS from rack.
4+10 squats / 3+1 squat / 2+11 squats
410# DL / WOD from 6/18/19 (pull-ups & SHSPUs) complete in 13:03 / *3.) complete with faster times each round / Ring complex E.C. from 6/18/19.
2+10 BS, 2+10 BS, 2 + 10ft HS walk. Casual post WOD
WOD: 3R/2R+10 Sq/2R** Mods: HSH w/wgt 🔼/Sq from Rack/Ring scal’d MU & RD. XOSymm
335 DL, 3rds, +hs holds, 2rds + 2 squats, 1round, 1/2 HS hold
Did 10 second handstand holds, RX squats and 3/3 6/6 9/9 pull-ups and ring dips
Kept 'er movin
2 120# DL every min (60%)