Onramps; Dan 11, Joanie 10, Meg & Molly 4

Dan's Onramp 11

Dan getting that swing all the way to the top!

Buy-in

1000m row

DROM

Shoulder mobility

Back Squat 45, 65, 75#

Kettlebell swings

WOD

200m run

20 - 15 - 10

KB swings

2 rope lowers

Cash-out

4 rounds Tabata situps

4 rounds Tabata back extensions

Stretching

Dan's time 6:44

Tabata scores:

Situps 7

Back ext. 10

Great form on KB swings!

Joanie's Onramp 10

Joanie gets the hip waaay open!

Buy-in

400m run

DROM

Shoulder mobility

Burgener warmup

Pullup hip turnover

Back squat

DB snatch

Russian lunge

WOD

AMRAP in 10 minutes

10 DB snatch R

25' Russian lunge

10 DB snatch L

25' Russian lunge

Cash-out

Stretching

Joanie scored 3 rounds + 5 reps!

Meg & Molly Onramp 4

Molly & Meg bringing it home!

Buy-in

200m run

DROM

Kip

Deadlift 55, 65, 75#

Jumping pullup

Walking lunges

WOD

3 rounds

Run 200m

Lunge 30'

10 jumping pullups

Cash-out

Stretching

Times:

Molly 7:49
Meg 7:52