Tuesday, July 6 2021

Posted by Mandee on July 5, 2021   |   23 Comments

15 min to achieve a 1RM Back Squat

6min AMRAP:
10 Chest to Bar Pull-Ups or 5 Bar Muscle-Ups   MRX Pull-ups
5 Overhead Squats   95/65   RX+115/75   MRX 75/55

10 Front Squats
10 Push-ups or 5 Handstand Push-Ups

Rest 3min

Repeat 6min AMRAP

*Score is lowest from 2 AMRAPs*

Core & Squat Development

18 Barbell Sit-up to Press
18 Plank Hold Alternating Bird Dogs
18 Pistols or Pistol Progressions (alt)
18 Butterfly Abmat Sit-ups
1min Wall Iron Chair sit holding 25/15 plate

23 responses to “Tuesday, July 6 2021”

  1. Nathaniel says:

    Dang Dan!! That’s a perfect finished position for the American KBS. And the 2pood no less! Daniel isn’t afraid of big weight, high skills, or any WOD. Daniels a well rounded athlete thanks to his work ethic and attitude. He’s one quality dude and he’s got a great family that we’re lucky enough to have at CFHSV. Keep reppin dude!

  2. Mandee says:

    Daniel with the picture-perfect locked out position, simultaneously showing off his strength and mobility. This guy is a well rounded athlete who is strong, fast, and skilled. He works incredibly hard no matter what the task, and he always does so with a great attitude and words of encouragement for his fellow athletes. Keep up the great work, Daniel! ?

  3. BP says:

    375 PR
    2+2 RX w/ BMU Push Ups

  4. Hal says:

    A. 315

    B. 2+3 rx+ (c2b; push-ups)

    C. Complete

  5. Kim G says:

    A. 145
    B. 1+12 rx

    Daniel always brings his A-game, as one can see in this heavy but flawless kb swing! Keep reppin’ it out!!!

  6. Bailey says:

    A. 305 PR
    B. 2+11 rx+ (BMU & push ups)

  7. CJ VK says:

    2+1 rx (bmu & hspu)

  8. Jason Morgan says:

    A. 275 – missed 300

    B. 2+2 Rx (BMU and Push-ups)

  9. Duke says:

    5 strict pull ups-95# and push ups

    I shouldn’t have eaten so much blackberry cobbler

  10. Bradley says:

    A. 375 PR

    B. 3+10/3+1 Rx+ (bar MUs/HSPU)

  11. Mandee says:

    Dropped into CF Orange Beach to do this one…
    3+5/3+4 RX+ (BMU/HSPU)

  12. Bo says:

    Emerald Coast CF (never complaining about Hsv humidity again)

    161 reps (13min: HPC, WBS, S2O @95)

  13. Justin says:

    3/2+16 scaled ohs to back squats. Bar mus and hspu

  14. Alex says:

    3+1 / 3+3 Rx+ (BMU and HSPU)

  15. Mac says:


    3+1 / 3 rx+

  16. Daniel Noland says:

    You guys are far too kind!! Sets of 1 with the 2POOD makes for a long workout 🙂

    325 PR
    3 / 2+3 Rx (BMU & HSPU)