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:
7 Rounds
5 Thrusters 155/105lbs
30ft Torque Tank Level 2 (Push Only)
50 Double Unders
Accessory Work:
Deficit snatch grip deadlift (stand on a set of 35# plates)
-
Work up to a heavy set of 5 for the day and then perform one drop set at 90% and one at 85% of the heavy 5 (60-90 rest between sets)
3 sets
100ft Yoke carry (45s/25s)
10 Double DB step ups (20/24)
Mobility:
3min Calf and Achilles smash
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Cody Stelmach
15/12/13 pull-ups
19:45 - new rope, didn’t go well. Thrusters were super fun and ez tho. //new kid: 0/10 recommend for sleep and recovery
14
2
Grace Adler
15:00
85# thruster. 7-7-5-10 (squeezed the first 3 sets of pull ups before a 8am conf call. Did an extra set after call)
15
0
Heather Phillips
18:22
65# Thrusters
1 min du (strung together 12:)
9-8-7 black band
21
1
Yay for 12 dubs!!!
Ian Wilson
Pull ups - not so good
11:46 - broke back - staring into Jim's eyes during the workout - worth it!
17
3
Jamie Kemen
17:47
85# thruster, sub echo bike for Dubs.
8-7-5 (red-blue) banded pull-ups
19
0
Jenny Wesolowski
14:23
100# fs from floor instead of thrusters, 100 su. Skinny black band pu 9,7,6. Some deficit snatch deadlifts. Db shoulder press
13
0
