Skill/Strength:
Every 2 min for 5 Rounds
1 Snatch Pull+1 Power Snatch+1 Snatch Pull+1 Power Snatch, unbroken
-Start at 75% and add load each round
Metcon:
For time
40/30 Echo Bike Calories
30/24 Ring Muscle ups
40/30 Echo Bike Calories
-15 min cap
-Scale RMU to pulls+pushes
Mandatory Mobility:
3 min trap smash per side
3 min lat smash per side
Optional Additional/Alternative Work:
Every 3 min for 4 Rounds
10 Back Squats
-Start at 60% and add load each round
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Adam Davenport
10:57 40cal bike, 20 ring mu's, 40 cal bike
185, 195, 205, 215, 225 snatch
15
0
Danielle Stelmach
6:23 *ring rows & blue banded ring dips
Elbow pain 😩 | OHS instead of snatches: sets of 8 55/65/75/80 (supposed to be 85 but forgot a 5#, challenged the balance 😂) 600m run
15
0
Erika Donaldson
11. Or 12 something. Ring rows and banded strict pullups
Pvc for snatches
20
0
Ian Wilson
Fun, Friends, Fitness, Friday, & JT
170# for complex, finished after cap for WOD
22
0
Jenny Wesolowski
9:25 (pull-up and hand release pushups in sets of 6)
Snatches @ 60-80# (lower percentages)
17
0
Justin Riege
16 rmu. Finished the bike at 14:10ish
Worked on rmu 3-12min then back to bike. Mostly sets of 2 rmu
18
0
Sylvia Christensen
4 mile run (no metcon, bricks are traps)
Tuesdays front squats 145-175 then drop set 4x3 @ 160 😮💨
20
0
Theresa Rosenquist
13:35**
**Scl’d AF!! Echo✅, 5 S-BA-PU & 5 S-RD -> T’s MMU Combo x 19, KBSn&KBS: #26x10 (R&L), 30x10, 35x10}x2, 40x8. 20’ BikeErg pre (EZ!) & 4x{25 AMSU@#25 & 30 WL. & ROM.
20
0