WEDNESDAY WINS JO-AN B.!
We are thrilled to announce we are bringing back Wednesday Wins and even more excited to celebrate Jo-An B. as our first featured athlete in 2020! No one works harder than this amazing woman. She rises at an ungodly hour to find that one hour for herself — she’s a registered nurse who loves her career choice and a mom to three year old daughter Adaline. So between caring for family and others at work, time for her own self-care is at a premium.
21-15-9 reps of-
Bar MU (reps divided by 3)
DU (reps x 3)
Time Cap: 14 min
Fx: J-Hook Row (keep reps at 21-15-9), 135/95, SU (reps x 6)
15 Glute Ham Bridges
12 GHD Situps
Scale: 24 Regular Situps
Coach Alea’s Tips: For the Metcon, make sure to be patient on the muscle up pull to avoid the chicken wing. Focus on keeping your glutes engaged during the deadlifts. Pick a weight that you don’t have to break up more than 3 times per set. During the accessory work give the GHDs a try! Even if you don’t do all the reps, at least try a few.
Jo-An sneaking some time (and some space) for accessory work after class, per usual…