Skill/Strength:
3x300m Row
-Row at 70% effort to begin (not a sprint)
-Make each 300m row about 3-5 sec faster
Metcon:
AMRAP 14
7 Ring Muscle Ups
50 Wallballs 20/14lbs
100 Double Unders
-Scale RMU to progressions or pulls+pushes, DU to 1:1 SU
Mandatory Mobility:
3 min calf smash per side
3 min lat smash per side
Optional Additional/Alternative Work:
4 Rounds
10R/10L Single Arm Seated Banded Pulldown
10 each I/T/Y with 2.5-5lb plates
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Alex Ebert
I moved! Just over a round scaled
Lots of failed RMU. Finally got it down path after the workout. Row 1:05 then realized you were suppose to go faster each time.. Whoof.. 1:05, 1:02, :57
15
0
Chelsea Sherman
2+1 low ring prog.
Sore body but a good morning with friends and sister and Madi ❣️
17
0
David Rueckl
2+3 wall balls scaled dips and ring rows. 25 double unders 75 singles first round 100 single second round
This was the most fun you could have with your clothes on, on Valentine’s Day! Showed up and moved forward 30’
16
0
Justin Peterson
3+2 RMU. Only 4 reps less than in 2015! (I should’ve looked at my score beforehand because I would’ve beaten it for sure!)
Rows: 1:07.1/102.9/:57.6
19
0
Mel Sanders
2+37 WB mod
Rr/dip(r), WB mostly above //, 16 cal ski | row 1:21.6/1:16.9/1:11.3
14
0
Pamela Gehl
30 wallballs in 2nd round
scaled ring rows/ring dips, RX wall ball and dubs.
Coffee chat with my friends.
17
0
Steve Kaster
3 rounds w/25 # ball to 9 ft line and knee-friendly squats, ring rows, 50 SU’s
Approximately 1:08, 1:05, :57
15
0
Sylvia Christensen
1 + 50 WB. BMU, 16#
6-6-6-6 power snatch (as triples) 105-115. 5 mile run
15
2
T Sanders
2 w/single-unders and ring dips
Slippery balls smacked my face and busted my lip open. Should have just stared at the rings for 14 minutes like the open workout intended.....best row :51.5 🤮
15
2
Theresa Rosenquist
2R +6/7 M-RMU**
**EVERYTHING Scl’d AF!** RR&RD(some assist.), Squats w/ #15 DB, 200 SU. 300s: 1:22/1:18/1:13. Mobility post (hip!!)
15
0