Metcon:
2 Rounds
20 Back Squat 185/125lb (from the ground)
10 Ring Muscle Ups
5 Power Snatch 185/125lb
12 min cap
REST 10 min
2 Rounds
10 Front Squat 205/145lb (from the ground)
5 Strict Muscle Ups
1 Snatch (any style) 205/145lb
8 min cap
-You MUST use the same bar for your squats and snatches each workout
-Your rest starts from the time you finish the first workout, so you start your second workout 10 minutes after you either finish WOD 1 or cap out
Accessory Work:
EMOM 8
5 Burpee Box Jumps 24/20β
5 Power Cleans 155/105lb
Mobility:
3 min Lacrosse Ball Trap Smash, per side
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Alex Ebert
28:30 scaled
Round 1) 120# & low rings with green band.
Round 2) 135# & low rings with 2 green bands
11
0
Celia Osorno
19:21
6:26 for first set
75 then 85 box jump to ring muscle ups
After WOD first kipping muscle up ever!!!
5
0
Mike Cegelski
7:30, 2:57 (20:27 Total Time)
135#/145#
Banded C2B/Dips
Strict PU/Strict Dips
Some sketchy ass snatches
5
0
Paula Soletski
Round 1- 11:31 55# bs/snatch, mod ring mu w/ green band and kipping pu. 29:11, 60# bs/snatch, green/black band ring mod mu and green band ring dips.
13
0
Pauly VanderKelen
50 cal Echo Bike WU
Bench Press up to 265#, then 5x2 @ 245#, then 12 rep burn-out set @ 185# / 10 reps of Pulley Pro Chest Fly @ 25,30,35,40,45# / 25-20-15-10-5 Lying Leg Raises with 10# ankle weights on each leg / 3x10 Pulley Pro Oblique Twists with 25,35,45# / Barbell Arm Curl up to 135#, then 4x5 @ 95# / 5x10 Tricep Pulldown with 25,35,45,50,50#
0
0
Ryan Froelich
26:36 (115 and 130)
2 strict MUs (1st ever - thanks for the prompts, Justin)
13
0
Tim S.
28:??
Didnt pay close attention and thought it was one round not two.. Green band c2b and blue band ring dips all 4 sets. 145# and 155# squats and snatches. Felt good and hit 170# pr snatch after wod
7
0
Toni Wilson
25:23
85#/95#, 5 banded mup/5c2b and 5 hspu/plates first workout, 5 strict pu/5 banded ring dips second workout, 50 ghd not for time, coffee chatβ
14
0