Metcon:
30 min AMRAP
Run 800m
5 Squat Snatch @ 65%, no heavier than 165/115lbs
5 Overhead Squat with ^ barbell (your last Squat Snatch does NOT count as your first overhead squat, must equal 10 total reps)
10 Ring Muscle Ups
Accessory Work:
27-21-15-9-15-21-27
Cal Bike
Wall Ball (20/14#)-10ft target for errbody
*45 DU after each round
5×3 Hips to Rings (if you didn’t do ring muscle ups in the workout)
-Focus on pushing the rings away to achieve desired angle
Mobility:
3 min Banded Hip Flexor Stretch, per side
2 min Glute Smash, per side
3 min Quad Smash, per side
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Alex Ebert
3 + 800m. 105#
Hips to rings. Need to work on pulling to hips. Extra credit wall ball/bike/SU
9
0
Danielle Sherman
3 + 3 snatches
105 lbs/low ring banded MU
GHD/pushup accessory from Thursday.
9
0
Jamie Neubauer
3 + 1 banded mu
Biked, 55# barbell to get over the round belly, banded low ring mu
4
0
Jenny Wesolowski
3 + 5 ohs.
Scaled to hips to rings. 50# plus wooden plates. Extra credit bike/ db push press instead of wall ball because of it band/ 1 min du practice each round (about 31 min I think)
4
0
Maria Onaindia
4+1.5K bike
60#, strict banded/banded dips
Ran all rounds but switched to bike and the end because 2 mins left
8
0