Flexing on em!
King Shark
AMRAP 5:
50 Double Unders
21 Deadlifts @ 95/65
Rest 5:00
AMRAP 5:
40 Double Unders
15 Front Squats @ 95/65
Rest 5:00
AMRAP 5:
30 Double Unders
9 Thrusters @ 95/65
Post Scores to Comments.
Box Brief
Teams for the Internal Team Throwdown will be announced today…
King Shark: 4+12/3+41/4+21 RX
King Shark: 3+49 / 3 / 3 Rx
3+2 / 3+6 / 3+12
sub 75# for 95#
sub 15/10/5 DU for 50/40/30
King Shark:
4+13 Rx…dat butt burn doe
3+20 Rx…brain go sleepy night
4+2 Rx…I go cry in ma truck
#woof
King Shark
40#; single unders
3+53/3+41/3+35
King Shark
3+53
3+31
3+35
75#
Single unders
King Shark: 3+8/3+9/3+11 (1/2 DU) Not my favorite
King Shahk: 3+53 @ 80# / 2+50 @ 80# / 3+2 @ 75#
King Shark (1/2 DU’s): 3+29 / 4 / 4+5
King shark 21-15-9 bike, 95#
3+0, 3+14, 3+14
Working on thruster grip & pause at the top.
DL with Luke 10×135, 7×185, 5×235, 3×285
3 rounds KB press 10×35 ea side. 25 push-ups.
Internal Throwdown Update/Query/Thingamabobber!
Since I’m not on the Facebook, a little birdie told me that teams have been announced. Kathy B and Mooch: super psyched to be teamed up with you. Shoot me an email at andrew.hohenstein@gmail.com and we can connect. Can’t wait to chuck some weight around with you.
Ho
King Shark – 45#, singles … 4 / 3+40 / 3+36
King Shark:
45# 2+20 (15 DU)/3+10 (10 DU)/4 (5 DU). Not 100% sure I’m remembering the round numbers correctly. What I DO remember is that I got 10 double unders in a row. In. A. Row. Thanks, Max, for the great tips!!
King shark:
Row & 95#
2+ 23
3
3+2
Could not get that rower going tonight.
Fun 6:30 tonight!
4/3+23/4 RX
Trying to keep up with a dead Ho..
4+9 / 3+37 / 4
Rx
All over the place but a super fun workout whenever I get to double under.. Last piece got REAL. These numbers might be whiffed a little.
King Shark
55# 2+48
55# 2+45
45# 4
Weighted Bulgarian Split Squat
10#kb. 10 ea side
Shoulder presses 20#kb 10 Ea side. 30# kb 5 on right 4 on left
5 scap retractions on bar
15 kip swings on bar
EMOM 10- 4 push ups on 3 45# plates
Single unders on WOD
King Shark:
Didn’t do to hot, but did my first double unders today scaled 15/10/5. Recovering from a tic bite that knocked me out for a week so as max says one day at a time, glad to be back in there.
3+40/2+51/3
Rx
3+30 / 3+13 / 3+7 @85, DU Rx
Could have/should have pushed the thrusters at the end
2+41, 3+20, 4 @ 85lbs
Scaled the last two sets to half DUs
Not my day
King Shark
3+14 rx
3 rx
3+34 @75#
King Shark
4+14/3+48/4+4
I feel you dead Ho.
3+21/3/3+5
65# 1/2 DUs
King Shark:
Single Unders 1:1,
55# – 2 + 48
55# – 2 + 45
45# – 4
Bulgarian Split Squats 10# x 2 – 2 sets of 5 ea side
5 Scap Retractions
10 Kip Swings
Shoulder Presses 20#kb 10 ea side, 30#kb 5 right, 4 left
EMOM 10 – three 45# plate push ups x 4
3+50/ 2+42/ 3+33 Rx