Skill/Strength:
7 Rounds
:30 on :30 off
Max Effort Line Facing Burpees
Metcon:
3 rounds for time of
5 Ring Muscle ups
20 Overhead Squats 115/75lbs
30 GHD Sit ups
Accessory Work:
Parallette Handstand Push-up Negatives 4×5
Mobility:
1 min Seal stretch
2 min Delt smash each side
2 min glute smash each side
WOD
5:15AM-6:15AM
WOD
6:15AM-7:15AM
Open Gym
7:15AM-8:15AM
On Ramp
7:15AM-8:15AM
WOD
8:15AM-9:15AM
WOD
9:15AM-10:15AM
Open Gym
10:15AM-11:30AM
There are 7 past classes
WOD
11:30AM-12:30PM
WOD
12:30PM-1:30PM
Open Gym
1:30PM-3:15PM
WOD
3:30PM-4:30PM
WOD
4:30PM-5:30PM
WOD
5:30PM-6:30PM
WOD
6:30PM-7:30PM
On Ramp
6:30PM-7:30PM
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james macco
14:57* Hips to rings. Other 2 movements, Rx. OHS felt magical. Also, I transferred my leg pain to Ian. Thank you Ian, you're a true friend.
71 burpees. ///// Did a little bit of ab work post wod..........cuz 90 GHD's wasn't enough?
2
0
Kevin Hansen
Worked out
2 position snatch to 175# / OHS & snatch balance to 160# / 3x 1 and 1/4 front squat to 275# /
3
0
Maria Onaindia
10:35
PUs (grip was definitely fingertip heavy because of the 120 PUs yesterday) and push-ups-rest of it as written;
79 line facing burpees
2
0
Mike Taylor
Body by Kori: 3rds + 18 ghds
20min amrap:
20 alt db snatch 65lbs—20 ghds—5 strict pull-ups—5 wall walks
3
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