Strength/Skill:
3xME Unbroken Strict Pullups
-If you know your first set is less than five reps, use a band or you’ll miss the stimulus of the skill work
-Rest 2 min between sets
Metcon:
12 min AMRAP
10 Full Hand Release Pushups
10 Ninja Rollup Jump Squats
10 Handstand Pushups
10 Back Squats 165/115lbs (from rack)
Accessory Work:
3 Sets
10 KB Single Leg Deadlifts (each leg)
10 Heavy DB Shrugs
10 DB Flies
Clean Deadlifts
10-8-6-4-2 reps (work up to challenging weight for each set)
Mobility:
10x10sec of thoracic stretch (foam roller placed on mid back and use a light plate to help with stretch)
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Donny Covaciu
4+7 HRPU RX
Accessory work with Officer Jenny and Irina.
10,8,7 PU with big black band. Shoulder is getting better.
12
0
Jacob Anason
4+4 HRPU
13, 11, 10 // clean DL up to 285 // Accessory ✅ // glute ham raises
6
0
LAURIE MARTINEZ
3+4 HSPUs
15, 11, 9 green/blue bands
AMRAP: crossed ankles, HSPU Box, 85# BS. Also did accessory work.
10
0
Mel Sanders
3+6 PU scaled
SPU: 17, 11, 8
PU some on knees, ninja w/ hands, HS PU off box, BS #105
0
0
Tim S.
3+7hspu scaled
Hspu off box. 145# squat. 7 cal bike cuz even if I could ninja roll up there were not enough mats
8
0
Toni Wilson
3+6 ninjas
Knee hrpu, ugly ninjas, a couple hspu per round 25# plate and abmat the rest with a box, bs 115#, pull ups 7,6,5 with little blue
9
0
Travis Olsen
14/8/6
2 + 6/10 squats
stumbled through and used hands on Ninjas, RX the rest
10
0
Tricia Spencer
2+2 Squats (105#, hspu from box, some NRU w assistance)
10,8,7 pull-ups with thick band
8
0
Ирина Радченко
short of 9 squats from 5 rnds; box for hand stand pushies 🐣
11,10,7 with green band 😪
Some accessory 🤙
10
0