Flare

Monday Mar 9 2020


Hope you all had the greatest weekend and are ready for the week!
Happy Monday. 

1.) Flare
14 minute AMRAP 
35 Double Unders 
25 Wallballs 20/14lb
15 Toes to Bar
2.) Every 2:30 for 6 rounds 3 Front Squat @ 75%
*3.) 9 minute AMRAP 
15 Power Snatch 75/55lb
3 Bar Muscle Ups 
*4.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups
*5.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement










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Megan Vogel31d

This photo 🀣🀣🀣🀣

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Theresa Rosenquist31d

πŸ˜†πŸ˜†πŸ˜† SO Sassy Brenda. Awesome!!

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Was on 5th or 6th round + 4 t2b πŸ€·πŸΌβ€β™€οΈ
Squats 175. Gymnastics work
5 + 6 wb. Sub ghd for t2b
155# squats
Spuc Core Skier
4 + 10.69 DU
Quad smash from Grant...safe word was used a lot #yikes
185# FS
4 + 39. Front Squat - 160.
It was going well and then not so much but fun none the less.
3 + 17 wb
115 FS Sub 7 cal AAB for DU
115# fs
135# FS
155# FS
4 + 25 WB (Scaled T2B as K2E)
4 +5 du’s
255/275 for the last 3 rounds for FS
Studied for Physics 2: Exam 1
130# - 140# FS
4 + 35 DUBS (16# WB)
145# fs
4+3 WB
155# FS
Absolutely nuthin’!
πŸ˜ƒ