Metcon:
25 Min AMRAP
10 Ninja Rollup Wallballs 20/14lbs (Scale weight first, then break into two separate movements if needed)
15 Cal Row
10 Ring Muscle Ups
15 Cal Row
10 Strict Press 135/95lbs
15 Cal Row
Mobility:
2 min Trap Smash, per side
2 min Tricep Smash, per side
Accessory Work:
10-9-8-7-6-5-4-3-2-1
Sandbag Squats 150/100lb (Squat while bear hugging the bag)
Glute Ham Raises
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james macco
Macco Gym. 1) 200 dbz, 100 abmat sit-ups, 100 db snatch @ 50#
2) 5 rounds; 5 ring pull-ups, 5 strict dips. 3) 10-9-8-7.... FS @135# and GH Raises
8
0
Kenzie Christy
community wod w Sylvia
e1:30m 5 rds 5 strict press hold 0:15 hold 1 strict press @73%
dm 1 p clean 1 clean 1 push jerk up to 150
sandbag piece
2
0
Liz LeCaptain
at home workout with the bro
12 min AMRAP - 20 air squats, 12 push ups, 20 sit ups, 12 burpees / Russian Twist Tabata / Stretch
8
0
Mike Cegelski
Team of 3 WOD @ Old Gym
Went home and crushed some fools
40 min AMRAP
100 Cal Bike
75 Wall Ball
50 PC
115/135/155/175/195
9
0
Pauly VanderKelen
HBBS up to 360#, then 5x5 @ 315#
60 second walk-out with 425# / Arm Curl up to 115#, then 5x7 @ 85#.
0
0
