Have no fear Rail Trailers..you have a place to wear your costume!
Warm Up and Mobility
Gymnastics/Skill 5 Minute Clock 40 seconds on 20 seconds rest of Double or Triple Under practice Oly Warm Up/Skill (Clean Pull+Hang Pull+High Hang Clean) (2+2+1) x 3 5×3 High Hang Clean “Chester Copperpot” 3RFT 1 Minute of Ball Slams 1 Minute Abmat Sit Ups 1 Minute of Medball Cleans 1 Minute of Flutter kicks Rest 30 Seconds It’s Halloween month! That’s means the HALLOWOD is coming. What is a hallowod you ask??? Well, its a chance to dress up in costume and get your wod on! You cant take life too seriously all of the time so why not dress up like your favorite super hero or TV character and workout! Its Friday, Oct 24th so start your costume planning now! Costumes are welcome all day but we invite you to stay for a potluck after the 6pm class. Bring your favorite dish or drink to share and lets have some fun! Get your cameras ready too!!
Oly: 135# across the board. I struggle with high hang so i stay light and worked on dialing in the movement
Chesta Coppa-pot: 146,125,126 – This one is sneaky. Much, much touger than it looks on paper. Great work 6am, again Mike, thanks for helping me working on the cleans. Feeling much better.
Getting better every time, really dialing it in!
Dave you must have been really sleepy this morning…… you attended the 5am class!
Oly: 75,95,115,125,135 – feeling better with the Cleans
Chester C: 174, 154, 132 – med ball cleans – thumbs down.
Great coaching PJ, Sarah and Mike.
Enjoy the day.
Always appreciate the coaching credits you give me for the 5am Gaff..when in reality we all know I stroll in 15 min after class has started, drink my tea and give a few tips here and there! It’s fair to say Mike and PJ do most of the a.m. work 😉 haha
Gym: work on dubs.
Chester copperpot – 179, 168, 158. 10#
I curled right up after all those flutter kicks. I’m gonna feel that one! Thanks PJ!!