Skill/Strength:
20 min to establish 1RM Strict Press
Metcon:
5-4-3-2-1
Ring Muscle Ups
-5 Strict Pullups after each round
Accessory Work:
20 min EMOM
Min 1: 10 Kipping HSPU
Min 2: 20/15 Cal Row
Min 3: 12 Thrusters (95/65lbs)
Min 4: Rest
Mobility:
Lats and Delts (shoulders) – roll out with lacrosse ball for 2-3 min
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Barb :)
12:22 ring monkey stuff, 2 black band pull ups
91# strict press…4# PR…thanks Cody for pushing me through tonight!!!
5
0
Cody Stelmach
4:38
Up to 155 SP, miss at 157 // snatch complex up to 135 // shoulder mobility work + (Turkish get-ups, duffin upright rows)
14
0
James Lyerly
Nice bike to and from 16 miles total. Light presses to tolerance.
Banded rings and pull ups until my shoulder is back to normal. Felt ok today.
16
0
Jenny Wesolowski
11:05
Spent time working on banded low ring mu trying to use hips more. Strict pu no bands so did singles. Accessory work: ☠️☠️
4
0
Mike Cegelski
4:03
Hips 2 Rings. 157 SP (#2 PR). Accessory Work: 3 rounds as written, 2 rounds 6-15-10- that was the toughest WOD I've done in a while.
11
0
Tim S.
6:22 scaled
burpee jump pull up. 200lb sp no pr no more newbie gains for the strict press 😞
14
0