River Ruckus Prep + Squat Cleans & Muscle ups

11am - Today our team, Amber, Rick, Sean and I trained together and did some of the Garage Games River Ruckus workouts in preparation for the event on this sunday April 7.

As a warm up
We did 30 secs instead of 1 min (for comp) of:
For reps
30s DLs (155 wmns)
30s hand release push ups
30s airsquats
30s box jumps

2 team members working at a time

Then we did the championship team wod #4 that you have to qualify to:

Complete

120 Front squats  - 85# wms
Partner carry 200m
Run 200m (all team members)
120 Shoulder to Overhead - 85# wmns
Partner carry 200m
Run 200m (all team members)
120 Hang Power Cleans- 85# wmns
Partner carry 200m
Run 200m (all team members)

For carries Rick & Sean carried Amber and I
we each did 30 reps on the 120s

Time- 17:20 - not sure if this is a good time or not

Amber and I each held sets of 10s on the Front Squats and SOH, She did 2 sets of 15s on HPC, I did 1 set of 15s, then 3 quick sets to finish the last 15 HPCs. We may have to change strategy on the partner carry.

PM- Amber and I did part of OPT Being workout

A. Squat clean; 3 reps on the minute for 10 min @55-70% 1rm

B. Muscle ups; 2-3 perfect reps on the minute for 15 min

Results:

A. I started at 75# and added weight throughout and got to 100#

B. Did 2 reps for about 8 or 9 sets then had to coach - no misses - I get my shoulders through the rings in sync much better with a big situp and head pop forward