5 minutes to achieve:
Max Bar or Ring Muscle Ups (strict or kipping) OR
Achieve Max Kipping Pull-Ups/Chest to Bar Pull-Ups OR
Max Strict Pull-Ups/Chest to Bar Pull-Ups/Ring Rows
Team WOD
21 min AMRAP:
Partner 1 – 7 Muscle Ups (ring or bar) MRX Chest to Bar
Partner 2 – 7 Muscle Ups (ring or bar) MRX Chest to Bar
Partner 1 – 7 Hang Squat Cleans
Partner 2 – 7 Hang Squat Cleans
Partner 1 – 7 Toes to Bar
Partner 2 – 7 Toes to Bar
Barbell = 135/95 MRX 95/65lbs
*One Works / One Rests
*Athletes must slap hands to switch and start next set
Team Core Development
10 Partner Facing Push-Ups Alternating High Five
1 min Partner Back to Back Squat Hold
40 Synchronized 2 count Flutter Kicks
20 Partner Cross Hand Hold Synchronized Squats
20 High Plank Partner Alternating High Five
Show off, Josephine! This lady is absolutely lovely and I’m happy every time she walks through the door. She’s articulate, thoughtful, kind and easy to talk to. She is highly motivated and pushes herself in all areas. She’s strong, fast, and always working hard on her skills. So happy our paths crossed again so many years after we first met Josephine. 🩵
A. Dance Training
B. 6+3 scaled life (c2b, solo)
C. 📚
5 RMU
3+4 Rx RMU Solo
Josephine is great – she is always friendly whether it’s 5am, 8:15, or any other class, but being in class with her during those Sunday hero wods is the best because she’s got the ability to keep going, maintaining a steady pace during a grueling wod, while still encouraging others along the way. I always appreciate when our paths cross ☺️
linked 2 BMU
3+7 Rx, BMU, solo
5 rounds rx w/ Adam.
all rmu ub, Adam did both rmu and bmu
10 bmu
5+10 scaled with Kohana
Josephine! What an awesome shot of an awesome woman and athlete! Josephine is always digging deep and working hard. This woman just keeps getting stronger and faster on a weekly basis. I am constantly impressed with Josephine’s work ethic and drive. Keep showing up and showing out!
Partner WOD with Carolyn! 4+13 scaled
Tuesday’s “Puzzled” Workout:
29:59, RX (Run)