Strength/Skill:
Every 2 min for 6 Rounds
3 Position Squat Snatch (HH, Hang, Floor) + 1 Overhead Squat @65% Snatch Max
-Meant to be done unbroken as a complex
Metcon:
14 min AMRAP
300m Row
30ft Handstand Walk
3 Ring Muscle Ups
3 Sandbag Cleans OR 9 Slamballs
Accessory Work:
Abs by the chick that beats everyone:
3 sets
:30-:45 GHD Hold (face up, at parallel)
1 min plank
Rest 30 secs.
L-Sit hold from Pullup bar as long as possible for 5 rounds (rest for :30 -1 min between each set) (total time is score) **Goal is to beat last weeks score
Mobility:
3 min work with lacrosse ball on trap and mid back
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Barb :)
3 + 169m row, wall walk attempts, ring rows, tip toe dips, 50# slam ball and 100# sandbag
15# bar for snatches
4
0
Carrie Schatzman
3+ Handstand walks to the wall; low ring mu’s/dips; 15# slam balls; 60# snatch complex
4
0
Grace Adler
3+3MUP
Snatch complex 65/65/65/65/70/70. 3 wall walks, low rings MUP, 20# slam ball.
11
0
Jacob Anason
4 + 244
135#
7
3
Hahahaha 25m for the win 🤣🤣🤣🤣
He was too tired from snatching more then you, otherwise he would have beat you
james macco
4 rounds.* banded m-ups.
snatch work felt great at 95#. maybe I should take a month off more often!
ABTCTBE for accessory work.
11
0
Jennifer McFall
Row intervals
Row intervals...500m with 1:30 rest in between for 6 rounds
2:22
2:22
2:26
2:32
2:26
2:20
7
0
Jenny Wesolowski
4 + almost 69m row
Low ring mu practicing transition, 30 sec hs holds with bw shifts not lifting hands, did sandbag cleans!! 😁 55# snatch complex. 3 mile run
9
0
Jim Koehler
4 rds. HS holds, banded low ring MU progressions
115 -120# sn complex. 5,000 m row
12
0
Michael Green
4+ 211 row All Rx but sub the mu’s for pull-ups and ring dips.
135 # power snatch
13
0
Mike Cegelski
3
Low Ring MU w/small black band
115# Snatches
PT: Yoke/Burpee over jerk blocks, Farmers Carry/DB Push Press, Ski Erg/HSPU negatives
No Respek
7
0
Tim S.
4 scaled
Green band strict pullup for comp. .47 bike. 20 sec plane 20 sec hollow. Red band ring row and ring dip. 100# bag clean. Hollow after bike is super easy and fun
10
0
Toni Wilson
4 rounds
Walk to the wall practice, Mup low rings, 20# slam ball, 75# snatch complex
13
0
Ирина Радченко
4
(14lb ab mat sit up instead of wall walks 🤕😮💨🤧alternated 30lb ball slams and cleans; low ring for rows and dippies ) #50 snatch;
Felt like 50 cal echo bike and GHDs after
9
0