Metcon:
27 min AMRAP
Run 600m
10 Overhead Squats 155/105lbs
6 Double Dumbbell Hang Squat Clean Thrusters, start at 50/35lbs and go up by 5lbs each round
12 Ring Muscle Ups
Accessory Work:
Complete as many rounds as possible in 8 mins of
20 Hollow Rocks
20 Toe Touches
20 V-ups
Snatch Pull 3-3-3-3
Use the heaviest weight you can for each set.
Rest 3 mins between sets.
Mobility:
3 min lacrosse ball shoulder smash, per side
You must login above to log your score
Jordan Teague
2 + 3 DBHSCT, scaled
35# OHS, 15-20#DB, 6 ring row/dip +6 low RMU progression thingys. green/red bands
Accessory: 2+5 scaled v-ups
10
0
Mel Sanders
3+100m sc.
OHS #65, DB 25/30/35, 2xpull/dip(b&b)/1x low RMU progression(b&b)
15
0
Nate Ziolkowski
2 + 5 ring rows
Scaled to ring rows and ring dips, started with a 35# db 85# OHS
14
0
Sarah Anderson
3 + 169m
Banded low ring MU progression, 105# OHS (all 3 sets unbroken!), 30-40# DB
6
0
Scott Adler
4+ 75m run (75# ohs, box rmu)
Dbs 30,35,40,45 for 1rep and then back down to 40#
4
0
Sylvia Christensen
2+ 10 ohs
Then just stopped with like 1 min left 🫁🔨 Ring dips/strict pull-ups.
6
0
Theresa Rosenquist
45:07 HomeWOD
Dad’s driveway x4 (2.32 mi) w/20 squats at bottom & top each trip.
0
0