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Saturday

230520

Workout of the Day

12

3 rounds for time of:

15 overhead squats
15 L pull-ups
15 split jerks
15 knees-to-elbows
15 hang cleans
15 weighted hip extensions

Hold a plate or dumbbell to chest for back extensions.

♀ 65-lb barbell, 15-lb plate for back extensions
♂ 95-lb barbell, 25-lb plate for back extensions

Post time to comments.
Compare to 131031.


Scaling:
Today we have light-weight, high-skill movements. Modify the movements in order to push the intensity.

Intermediate Option:
3 rounds for time of:
15 overhead squats
10 L pull-up, knees bent
15 split jerks
15 knees-to-elbows
15 hang cleans
15 weighted hip extensions

Hold a plate or dumbbell to chest for back extensions.

♀ 65-lb barbell, 15-lb plate for back extensions
♂ 95-lb barbell, 25-lb plate for back extensions

Beginner Option:
3 rounds for time of:
10 overhead squats
10 jumping pull-ups
10 push jerks
10 hanging knee raises
10 hang cleans
10 hip extensions

Hold a plate or dumbbell to chest for back extensions.

♀ 35-lb barbell
♂ 45-lb barbell

Comments on 230520

12 Comments

Comment thread URL copied!
Antonio Alves
May 27th, 2023 at 8:38 pm
Commented on: 230520

Modified, untimed:


--

45 overhead squats @ 25 kg

45 bent-over rows @ 25 kg + 3x :30 L-sit holds

45 DB push presses @ 2x 12,5 kg

45 toes to dumbbells

45 DB front squats presses @ 2x 12,5 kg

45 DB Russian swings @ 16 kg

--


Peace.

Comment URL copied!
Natasha Thompson
May 26th, 2023 at 6:50 pm
Commented on: 230520

My name is Natasha Thompson from the USA/Texas.. Am so overwhelmed with gratitude to let the world know how Dr Kachi, the great spell caster changed my life for good. It all started when I lost my job and I was down financially and emotionally because I couldn’t be able provide for my two kids and staying home all day Jobless it’s not easy until I was checking on the internet when I saw a series of testimonies hearing people winning the Powerball lottery, I didn’t believed, but being poor no job you have no option. I gave it a try and I contacted Dr Kachi who told me what i have to do before I can become a big lottery winner and I accepted. He made special prayers for me in his temple and gave me the required numbers to play the lottery game and when I used the numbers to play it, I won a massive $344.6 million Powerball jackpot. I was so happy and I choose to review my winning in any platform, I would love other people to seek help from Dr Kachi through Text and Call: +1 (209) 893-8075 or email drkachispellcast@gmail.com by his website: https://drkachispellcaster.wixsite.com/my-site

Comment URL copied!
Natasha Thompson
May 26th, 2023 at 6:50 pm
Commented on: 230520

My name is Natasha Thompson from the USA/Texas.. Am so overwhelmed with gratitude to let the world know how Dr Kachi, the great spell caster changed my life for good. It all started when I lost my job and I was down financially and emotionally because I couldn’t be able provide for my two kids and staying home all day Jobless it’s not easy until I was checking on the internet when I saw a series of testimonies hearing people winning the Powerball lottery, I didn’t believed, but being poor no job you have no option. I gave it a try and I contacted Dr Kachi who told me what i have to do before I can become a big lottery winner and I accepted. He made special prayers for me in his temple and gave me the required numbers to play the lottery game and when I used the numbers to play it, I won a massive $344.6 million Powerball jackpot. I was so happy and I choose to review my winning in any platform, I would love other people to seek help from Dr Kachi through Text and Call: +1 (209) 893-8075 or email drkachispellcast@gmail.com by his website: https://drkachispellcaster.wixsite.com/my-site

Comment URL copied!
Thomas Aug
May 26th, 2023 at 5:47 pm
Commented on: 230520

Subbed squats (regular and closed feet - 135lbs) Cannot do OH with one of my arms

L-pullups with knees bent

Split squats with 1-35lb dumbbell (can only do with one of my arms)

Hang cleans done with 40lb Dumbbells

Rest RX

don't remember time

Comment URL copied!
Jonathan Elmore
May 26th, 2023 at 4:32 pm
Commented on: 230520

35:09

Comment URL copied!
Michael Arko
May 26th, 2023 at 1:34 pm
Commented on: 230520

45lbs OHS

65lbs SJs & HCs

Kipped L pull-ups

18lbs DB for back extensions*

18:59


*My bad. Would much rather do HE but misunderstood.

Comment URL copied!
Coastie Nick
May 26th, 2023 at 12:34 pm
Commented on: 230520

Rx’d: 23:25


Catching up posting results after comments were not working

Comment URL copied!
Raffaele Guarro
May 26th, 2023 at 7:20 am
Commented on: 230520

3 rounds for time of:

15 overhead squats 45 lb

15 L pull-ups

15 split jerks 95 lb

15 knees-to-elbows

15 hang cleans 95 lb

15 good morning 45 lb

Hold a plate or dumbbell to chest for back extensions.

♂ 95-lb barbell, 25-lb plate for back extensions

Total time 36’:10”

hard work out 💪 

Comment URL copied!
Christian Simpson
May 26th, 2023 at 5:22 am
Commented on: 230520

Rx 41:10 bruh! 😅

Comment URL copied!
Az Native
May 25th, 2023 at 11:36 pm
Commented on: 230520

27:37, rx weight but cut reps to 12. Smoker!

Comment URL copied!
Lincoln Kerger
May 25th, 2023 at 9:13 pm
Commented on: 230520

Rest day due to Bulletproof workout on 230519, results there.

Comment URL copied!
Steve Day
May 25th, 2023 at 8:33 pm
Commented on: 230520

18:47

Comment URL copied!