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Lifting Ourselves and One Another

Sunday, February 9, 2020

27, 21, 15, 9 rep rounds for time of:

Wallballs – 20#/14#
Row (Cals)
Single Leg Alternating Squats (pistols)
*After each round perform 5 bar muscle-ups.

Coachโ€™s notes:

Post time to complete to comments.

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Comments: 5

19:54 rx’d
Thanks Josh, good work 9am


14:54 with muscle ups scaled to 10 ring rows. It was good to make it in again ๐Ÿ™‚


10am 27:03

WB: 8# to first line
Row: slow and steady
Pistols: scale to 20โ€ box, lowering one leg off box to ground slow and bouncing off ground back up
MU: scales to 5x ring rows and 5x dips

Ran out of time so only completed first 3 rounds.
This was was a hard one.

Thanks Josh!


12# med ball to first/middle line
Rowing each round RX…this is the part that gassed me
Step down from box, need to work on just the touch not the whole foot plant… probably should go slower too
Ring rows for 5

Big high fives to my friend Sarah โ˜๏ธโ˜๏ธโ˜๏ธshe worked her behind off!


Brought my daughter’s Ringette Team that I coach in for a workout today with Coach Josh:

8 round Tabata of Med Ball Cleans
3 rounds of:
1:00 burpees
1:00 med ball squats
1:00 ring rows
1:00 shuttle runs
1:00 rest

The team worked hard and listened well…they were hard to keep up with! Thank you Josh!


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