Congratulations to the Monsinis on the birth of their baby boy Santino Michael Monsini(Sonny) 7lbs 14oz. CFRT is so happy for you guys! !
Warm Up and Mobility
Oly
Snatch Balance 4 x 2 (Speed Focus)
OHS 3 x 5 (with a 2 second pause, closer than normal grip focus on mobility)
Gymnastics/Skill
3 RNFT
5 -10 Pull Up Practice
5 – 10 Floor Kips
Open Prep
EMOM 8
5 – 10 C2B – Unbroken- (Even)
8 – 12 Unbroken Box Jumps (Odd)
“Beautiful Babies”
AMRAP 3
3 x Strict HSPU’S
9 x Back Rack Lunges 95/65
20 x Double Unders
AMRAP 3
3 x Strict C2B Pull ups
9 x Thrusters
20 x Double Unders
AMRAP 3
3 x Strict Pull Ups
9 x Wall Balls 20/14
20 x Double Unders
Post Scores for all AMRAPs
Any guesses on 15.2 Rail Trailers? Movements , format etc. Let’s hear from you Rail Trailers!!
CONGRATULATIONS TO THE MONSINI FAMILY AND THE ADDITION OF SONNY! So glad that Mom and son are both well!
GAFF – recover quickly! Hope to see you back in the box soon.
KIRSTI – Congratulations to you as well!!
Gymnastics – Worked on Kipping Pull Ups. Was getting 3 – 5 in a row. Felt pretty good. Need to keep working them to get it back! Thanks for the tips and coaching, PJ!
Beautiful Babies –
Rd 1 – 2 +3 (Box HSPUs/75#/Singles x2)
Rd 2 – 2 (Strict Pull Ups/75#/Singles x2)
Rd 3 – 2 (Strict Pull Ups/Singles x2)
Great work, 5AMers! Thanks for the coaching, PJ! Have a great day!
Congrats Monsinis! Awesome news!
Worked on Snatch Balance and close grip OHS
Beautiful Babies –
Rd 1 – 2 + 4 (Box HSPUs)
Rd 2 – 2 + 6 (Pull Ups w/red band)
Rd 3 – 2 + 4? (Ring Rows)
It’s so nice to be back in the gym again and on a routine! Nice work 6am’ers and thanks PJ! Lori I hope you’re resting up and getting ready for Friday 🙂
Nice work Kirsti!
And yes I am resting up in preparation for 15.2.
Worked on OLY today. Positions starting to feel good!
“Beautiful Babies”
3 BHSPU
9 Lunges 85#
20 DUBS
(2+9)
3 SPU
9 Thrusters
20 DUBS
(1+12)
3 Hard RR
9 WB
20 DUBS
(2)
Scaled a few movements: Box Handstand Push-ups, Strict Pull ups instead of Strict C2B, and hardest Ring Rows instead of Strict Pullups. But great workout!
Nice job Phil! No one WOD’s alone! Thanks Sarah!
Worked on snatch balance with pvc and #15 bar. Moved up from #15 to #35 to #45 in my OHS. Those felt awesome.
The WOD was a bit frustrating for me. I forgot that the C2B and pull ups were supposed to be strict, so mid-WOD I had to switch to ring rows. My right shoulder is still sore so I had to sub out thrusters for squat cleans #65. Really bummed out that I’m still experiencing some pain , I usually recovery quickly. I guess that just means more rest for me. 2+3, 1+5 and 2.
Congrats Monsini family!! I am so happy for you guys and I cannot wait to meet the little nugget. As far as 15.2 goes, I hope there are no thrusters…I still need more time to recover.
If there are just scale it, no need to tempt injury, great work tonight!
Congrats Monsini family!
Congrats Kirsti on your engagement too!
Came in and decided to do a 5K recovery row. Ended up PRing my previous time. Laying low on the WODs until 15.2
Smart girl and awesome PR!
CONGRAT’S TO THE NEW ADDITION MONSINI’S!!! Can’t wait to meet him!
Congrat’s Kirsti!!!!
Worked on the OLY tonight which surprised the hell out of me! Spent a couple minutes on the snatch balance just with the 35# bar then moved to the OHS! I really wanted to get a couple of squats in but to my surprise I got all of them and then some; challenged it A LOT with bringing my grip in close and loved it! Used 55, 75 and 95# for the weight!!!
Beautiful Babies: got 3 rounds using box plank hand stands, lunges with 35# bar and double singles; 2+12 in the second round using strict pull-ups and push press (knee was a little shaky after all the squats & lunges); 3rd round got 2+1!!!
Great work 4:30!!!!
OHS looked awesome Woody!
Everyone will be ready for 15.2 after this one. Wonder what it will be?!