Oh Say Can You Say

Complete 3 rounds for time:

•15/20 Calorie Bike
•2 Rope Climbs
•12 Alternating Dumbbell Snatch #35/50 (M50+ #25/40)
•7 Ring Muscle Ups
•2-minute Rest

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Core 03112020

Complete 4 rounds of:

•20 sec Side Plank Toe Taps (each side)
•10 sec Rest
•20 sec Side Plank Side Plank Rotations (each side)
•10 sec Rest
•30 sec Hanging Alternating Knees-to-elbow

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Accessory 03112020

Complete 2-3 sets of:

•8 Barbell Rollouts
•15 Seated Pike Ups
•20 Butt Ups

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Skipper Zipp

Complete 3 rounds for time:

•10/15 Calorie Bike
•6 Rope Laydays
•12 Alternating Dumbbell Snatch
•5 Strict Pull-ups OR Banded Pull-Ups
•5 Ring Dips OR Push Ups
•2-minute rest

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Comments

Andy Coy

Andy Coy 3 months, 3 weeks ago / Reply

Oh Say Can You Say: 17:47

Charles Kitzmiller

Charles Kitzmiller 3 months, 3 weeks ago / Reply

Oh Say Can You Say: 15:03
Notes: 6 up/down rope, 12 25# snatch, 7 ring rows, 7 ring dips black band

Alfonso Mirabal

Alfonso Mirabal 3 months, 3 weeks ago / Reply

Oh Say Can You Say: 17:34
Notes: DB 60LB rope legless Bar muscle up

Babita Artabasy

Babita Artabasy 3 months, 3 weeks ago / Reply

Oh Say Can You Say: 15:25
Notes: pullups and dips

Michelle Platz

Michelle Platz 3 months, 3 weeks ago / Reply

Oh Say Can You Say: 14:32
Notes: Bar MU 40lb DB

Jennifer Mason

Jennifer Mason 3 months, 3 weeks ago / Reply

Oh Say Can You Say: 17:34

Brandon Coquyt

Brandon Coquyt 3 months, 3 weeks ago / Reply

Oh Say Can You Say: 14:09

Justin Nikolich

Justin Nikolich 3 months, 3 weeks ago / Reply

Oh Say Can You Say: 17:22
Notes: Bar MU

Alyson Davis-Eudy 3 months, 3 weeks ago / Reply

Oh Say Can You Say: 17:25
Notes: Pull-ups/ring dips

Alyson Davis-Eudy 3 months, 3 weeks ago / Reply

Oh Say Can You Say: 17:25
Notes: Pull-ups/ring dips

Justin Corder

Justin Corder 3 months, 3 weeks ago / Reply

Oh Say Can You Say: 14:20
Notes: Good push Brandon.

Nathalia Anaya

Nathalia Anaya 3 months, 3 weeks ago / Reply

Oh Say Can You Say: 18:00

Max Montes

Max Montes 3 months, 3 weeks ago / Reply

Oh Say Can You Say: 20:23
Notes: 20 cal bike 12 db snatch 30 rd 1//35 rd 2&3 7 pull ups 7 tricep dip station red band rd 1&2//red & black rd 3 2 min rest

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