Skill/Strength:
Every 20 sec for 10 Rounds
1 Clean & Jerk, 75% 1RM
Metcon:
5 rounds for time of
20 GHD Sit-ups
20 Strict Handstand Push-ups
20 min cap
-Scale HSPU range of motion with plates and a mat, if needed
-Try to get onto the wall if you can
-No kipping
Accessory Work:
High Hang Muscle Snatch 2-2-2-1-1-1-1-1
-Add load each round
Mobility:
2 Rounds
3 position banded shoulder stretch
1 min seal stretch
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Cody Stelmach
C&J @185# //redo of 23.3 // 3 rds: 24 cal bike +16 deficit hspu + 12 db step overs (50#s + 24”) (12:30)
10
0
Jennifer Gleason
19:03
20 ab-mat sit-ups w/ 15# plate
20 HSPU with all the mods all the time
0
0
Jenny Wesolowski
16:25
Weighted amsu/hspu with 45, 15 and thin ab mat. Shoulders do not get a break when doing weighted amsu! 85# cJ
9
0
Jordan Teague
18:35, sc. Weighed AMSUs, 24# box PUs
85# Power Clean and Push Jerk (still being super nice to my knee ....nothing below parallel)
5
0
Krystal Lowney
18:39 at home
45# plate + abmat (wowzers, that headache in round 5..😩) CJ at 95#
13
0
Maria Onaindia
12:50
Plate & abmat (smaller plate next time), unbroken GHDs-felt good but check back in tomorrow
C&J @ 105#, Accessory to 80# w/some DU practice
16
0
Sara Weber
187# cj // 10 sit up-10 GHDs-box hspu
4-4-4-4 65% bs-sitting box jumps with Jamie
14
0