Skill/Strength:
EMOM for 9 Rounds
2 Squat Snatch @ 75% 1RM
Metcon:
Every 2:30 for 4 Rounds
15 Abmat Situps
10 Toes to Bar
6 Ninja Roll Ups
Max Effort Ring Muscle Ups in two attempts
-Score is total ring muscle ups
-Scale RMU to banded low ring MU or Strict Pullups
Accessory Work:
5 Rounds
21 cal row
15 Box Jump Overs (24/20)
9 Hang Power Cleans (155/105)
Mobility:
Spend 2 minutes or more on traps, chest, triceps and lats (you won’t regret it)
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Jordan Teague
5 pull-ups with 2 green, 1 black band
Knee raises, ninja roll ups using rig to get up, pull ups with bands
Accessory work: 3 rounds, scaled box jumps from 45 +25lb plates, 65# Hang Cleans
2
0
Kevin Hansen
23mu’s (my abs were cramping so bad!)
165# no misses // Accessory 13:03 thanks for the push Brandon and Cody
6
0
Theresa Rosenquist
ABQ HomeWOD #3
Death by push-ups, 20’ TC. #noodlearms 15->start over @4>7->ME@20’: 16(BK).
0
0