Metcon:
Run 800m, then
10-8-6-4-2
Ring Muscle Ups
Alt. Front Rack Lunges 185/125lbs
Then, Run 800m
27 min cap
Accessory Work:
3 Rounds for quality
:30 Side Plank R/L
:30 Handstand Hold
10 Slow, controlled sots presses
-Use PVC, trainer bar etc if needed to have perfect positioning
Mobility:
3 min hamstring smash per side
3 min glute smash per side
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Alex Ebert
20:19 scaled to 1RMU a round and 95#
4/5 successful RMU and hit the 5th after the workout
15
0
David Rueckl
19:42 banded pull ups and push ups. 85# bar
Showed up and moved forward 30’
14
0
Heidi Jones
23:09
2.4km bike, 95# front squat, low rmu progression with bands - thanks for the help, Justin
14
0
Jenny Wesolowski
17:05 100#, c2b (singles) and small incline pushups
Shoulder didn’t like bottom position of pushup so did them on small box pain free. Heaviest lunges I’ve ever done 🎉 happy with c2b. Hit proper range of motion every time
10
0
Pamela Gehl
24:42
65lb lunges/mix of strict pullups/pushups and ring progression-thanks T for the great coaching! Accessory-done!
abrollouts and wall walk work.
15
0
Roxanna Miller
16:14 scaled
scaled to ring rows and pushups (hand release halfway through 6 till the end), 95# barbell
accessory work: ~9 minutes
13
0