Mobility:
3 Min Glute Smash, per side
3 Min Lacrosse Ball Shoulder Smash, per side
Metcon:
With a Partner
500 Double Unders (500 Single Unders)
300 Abmat Situps
100 Ring Rows
-One athlete works, while one holds themselves in a suspended plank off of the GHD machine
-Scale suspended plank to plank on floor
Accessory Work:
E2min for 7 Rounds
For Time: 15 Cal Bike/Row/Ski (keep each round the same)
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Kenzie Christy
19.1 250 reps (6+22) - must b nice to be tall
5x3 @60% btn snatch grip push press
4 rds 40 du 20 ghd 10 c2b
3 rds 75’/75’ suitcase carry 5 ring dips
9
0
Mike Cegelski
5 rounds
10 butterfly kip circles
10 front squats @ 135#
300 meter row @ 2:00 pace
15 minute AMRAP
15 minutes of HSW Practice (10 on wall, 5 on open floor)
3x10 lat pushaways (green band)
3x8 I's, Y's, T's w/ 2.5 plates
14
0
Sylvia Christensen
Forever
Solo/halfsies; parallel ring rows (5x50 dubs, 3x50 sit-ups, 2x25 ring rows — GHD plank hold between all sets)
6
0