Metcon:
30 min AMRAP
15/12 Cal Bike
5 Wall Walks
10 Front Squats 185/125lbs (from the floor)
5 Ring Muscle Ups
Accessory Work:
3×10 Rear Foot Elevated Split Squats, per leg
-Increase weight each round
Mobility:
3 min Quad Smash, per side
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Ian Wilson
Hurt stuff more
Supported crop top Wed. -
Let Chuck win because he needed it -
Injured - worth it
13
1
Mel Sanders
5+6 cals scaled
last 2 rds WW turned into more of a Wall hold, #65 FS, RMU progression
15
0
Pauly VanderKelen
3-Position Snatch: 95,115,135,155,175,185, 1 high hang snatch @ 195#
3-Position Clean & Jerk: 135,165,185,205,225, 1 high hang C&J @ 240# / 3x10 Cable Oblique Twist @ 80# on each side / 4x25 Bicycle Crunch / 2x50 Lying Heal Taps.
2
0
Sara Weber
5+3 fs
12 cal row / hands 1 1/2 dry erase board away from wall / 85# fs / 5 ring rows 5 green band dips
15
0
Theresa Rosenquist
5 +10 Cals **
**Scl’d: 60-70 s HSH/#55 FS/Ring combo:RR-Trans-Pressup-neg RD. Mega Mobility post.
14
0
Tim S.
4+2ww scaled
not very close to the wall walks. 185 2rd 165 2rd frt sqt. ring row. blue and red band dips. unhappy trap or shoulder
8
0