Monday, April 27, 2016
(6AM) Whit, Ben, Marie, Laura and me
Metcon: AMRAP 5 minutes, double unders
This sucked. I could not string any together. While my cohorts were getting 100+, I struggled to get 1, much less string them together. Jumping higher and only shooting for the one helped. I finished with 22.
Shoulder Circuit, 10 Inch Worms, 10 Pass Through
Metcon: 3 Rounds for Time: 10 Hang Power Clean (135/95#), 10 Ring Dip, 30 AbMat Sit Up, 500m Row.
A hang power clean means you start from the hang position and finish in the power positions (without doing a squat). Sequence starts with hook grip, shrug, high elbows, then rotating elbows around. Pulling the shoulders back a bit and popping with hips made this a lot easier. I scaled the effort to 75#. Instead of ring dips, I did bar dips. The AbMat Sit Ups were the worst part and I really felt the need to break these up. On top of that, I felt a hotspot developing on my right butt cheek which was not pleasant either. Overall, I finished in 18:41 and I was much more pleased with this effort than the double unders.
We finished with a 5 minute easy row.