Skill work first with this EMOM.
10 min EMOM:
MIN 1 – HS Walk or HS Hold Practice
MIN 2 – 100m Run @ 50% EFFORT
I went with a HS hold facing the wall and tried to tap my feet off the wall into a freestanding handstand. Held for about 45 seconds each round.
Then, we tackled this metcon.
6 sets of 3 min AMRAPs:
10 Plate Ground 2 OH (45/35)
*Rest 1:00 b/t each AMRAP
I scored a total of 11+4 rounds Rx.
Joined the 8AM class for some GOAT work! We started with a 10 min EMOM alternating movements we need to practice:
Minute 1: 2 Strict Muscle-ups
Minute 2: 4 Pistols each side
Then, we moved onto this metcon:
15 minute EMOM:
Minute 1: 20 Ground to Overhead (45# Plate)
Minute 2: 20 Walking Lunges with plate
Minute 3: 2 Wall Walks (I scaled down from 3)
This was WAY harder than it looked!
Due to some scheduling fun, I came in and did this one at 7AM so I could hang out with Quinn all day.
10 Min EMOM: 3 Overhead Squats
I ended up hitting 95, 95, 115, 115, 135×6.
Then, 5 Rounds For Time:
30 Plate G2OH (45/25)
20 Jumping Lunges
I took WAY too many breaks here!