15:00 warm up row/run/bike @easy pace mobility - coach led 5:00 rope climb or double under practice + A. Snatch, build up to a tough single in 10:00 or use time for light technique work B. 1-arm alternating dumbbell bench press (one arm stays at lockout), 3x10-12, :90 rest + AMRAP in 9:00 60 double…Read more
About: Chelsea McCarty
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15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [10-15 light banded mornings + 10m bear crawl] + A1. Clean-grip romanian deadlift, 4-4-4-4 @30x1, :60 rest A2. Rope climbs, muscle ups or handstand hold, 3x max QUALITY reps in :30, :60 rest + For time (15:00 cap) 60 burpee box jumps Complete…Read more
15:00 warm up row/run/bike @easy pace Mobility- coach led 2 rounds of [10 goblet squats + 2-3 wall walks or :20-:30 handstand hold] + A. Back squat, 6-6-6 @30x1, 2:00 rest B. Strict pull ups w/:05 pause at top, :05 pause w/elbows at 90 degrees, :05 pause in deadhang, 3x3-4 reps or :30 chin over…Read more
15:00 warm up row/run/bike @easy pace Mobility- coach led Dynamic warm up + For time with a partner, one person working at a time (25:00 cap) 120 wall balls, 14 to 9’/20 to 10’ 80 row or assault bike calories 50 toes to bar 40 burpees 20 dumbbell cleansRead more
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