1.) Every 1:30 for 5 rounds 3 clean ext/high pull @ 80%
note: it’s really not so much of a high pull but more when that bar is floating after the extension, just give that bar a tug trying to connect those elbows behind your back
2.) Cell Phone
note: it’s really not so much of a high pull but more when that bar is floating after the extension, just give that bar a tug trying to connect those elbows behind your back
2.) Cell Phone
3 rounds
15/12 cal Row
5 Muscle Ups
1 Clean & Jerk 225/155lb
*3.) 10 minute EMOM
Odd: 10m Sled Push 45/25lb
Even: 1 Legless Rope Climb
Note: do no ever risk death to complete a legless rope climb in training, ok? Sled push weight is meant to be on the rubber mats and it’s not meant to be fast but extremely difficult so put that plate on and figure out how to move it over rubber.
*4.) 3-2-1-1-1 Snatch Balance, work up to a heavy single
*5.) 12 minute AMRAP
10 weighted Hip Extensions
3 Wide Grip Pull-ups
10 Reverse Hyper
3 Wide Grip Pull-ups
10 Back Extension
3 Wide Grip Pull-ups
*5.) 12 minute AMRAP
10 weighted Hip Extensions
3 Wide Grip Pull-ups
10 Reverse Hyper
3 Wide Grip Pull-ups
10 Back Extension
3 Wide Grip Pull-ups
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Megan Vogel
Finished after cap
MU attempts and a few completed ones! JP gave me a cue and boom it clicked! Thanks bro! High pulls 175#. Core EC and rope climb/sled push w JIMBO
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Pauly VanderKelen
5:34
245# Clean Pulls / EMOM20 Snatch from yesterday: 5@155, 5@165, 5@175, 5@185# / 86 Burpees & 30 cal Assault Bike from yesterday complete in 7:04 / 5x4 Front Squats @ 245# / 50 UB Strict GHD Sit-ups.
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Theresa Rosenquist
8:22**
**Sub’d 3 BOR @#90 E90”}x5 —> sub’d SkiErg/swing R-MU/#205 DL for WOD. PEC: 3x{GHHE/#25 AMSU/Quad sets/10 PU/1 S-PU w/neg.
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