Amy Thebado getting after some pull ups in 15.2
Warm Up and Mobility
Strength
5 x 3 Back Squat
or % Make Up
Oly
Jerks
Push Press
3 x 3
Split Jerk
3 x 3
“Horse Apple”
AMRAP 12
6 x Squat Clean 135/95
9 x Pull Ups
18 x Ab Mat Sit Ups
Mobility Class
Just a reminder that Sarah is doing her mobility class this Saturday at 10:15. If you havent done this yet it is a must if you want to improve your mobility and overall quality of life.
Our In House Fun Downs have not gone away, we are waiting until after the Open is over to have our next one, a celebration at the end of the Open!
Happy Tuesday, everyone!
Glad I made it in yesterday. It was SO awesome to see the doors open, also to finish up the 4:30 class and discover it was still light outside!
… for the first time since November I did a hand stand. The shoulder felt okay. Baby steps.
That’s great! You’ve come a long way!
You too, Em! See you tomorrow maybe, 4:30.
Worked on my split jerks this morning. Thanks for the pointers, PJ.
Used some lighter weight for the WOD to work on those squat cleans. Four rounds + 14.
Great job everyone!
Back squat:
155# x 10
180# x 8
210# x 5
180# x 6
155# x 8
Felt super good today! Even with the pauses. Just need to focus on shoulder and chest mobility to open up more. Thanks Mike for pointers!
“Horse Apple”
5+6 (95#)
Lost some steam at the end but still pushed threw!
Nice 930am today. Thanks mike!
Back Squat %age make-up
10 @ 85
8 @ 100
5 @ 110
6 @ 100
8 @ 85
“Horse Apple” 3+14 55#
I did kipping attempts. Some went over, some not but I’m going to keep at it until I land them consistently.
I’m going to work on cleans the next time they come around. More hip, less rip!
Thanks for a great class Mike!!
Oly Work
Started at 55# moved up to 85#
“Horse Apple”
4 + 9
Banded pull ups, 55# Squat Clean
Back Squat 5×3 195#
“Horse Apple”
5 + 20 – 115#
Fun squat day. Plan to rest up tomorrow before 15.3 on Friday night fiesta. I hope to make it this week.
Strength – 50# Max
AMRAP – 4 rounds 20 reps
Worked on some heavy back squats today, 145/155/165/175/185.
This WOD was pretty spicy. Did #65 on squat cleans…def need more practice on those… Did jumping pull up which felt good. Just need to take extra care of these hands and I’ll be able to bang them out faster.
Hand maintenance!
Late post! Joined the nooners today.
5×3 BS- ended with 185#
Horse Apple- 4+2
65# squat cleans
Pull-ups felt off today. Couldnt get my kip under control half the time. Nice small class today! Sorry I was late Mike
No worries at all Marie! Keep killing it!
6PM today!!
Back Squats % work
225#-10
255#-8
285#-5
255#-6
225#-8
Squats are feeling great!!
Horse Apple 4+10 (135#), still cant link kipping pull-ups together…someday
You will Jordy, very soon!
Hola!
Made up back squat % work: 105, 125, 140 (I think)
Horse Apple:
4 rounds even–65# and RR
I liked this metcon.
Spent time working on my back squat -stronger every day! This time I didn’t use any medball underneath me as a crutch, got all the way into rock bottom!
75×3
125×3
155×3
185×3
215×3 – started to cave in on this set need to work on keeping chest up!!! Felt really good on the knees now just need to build the strength back up!
Horse Apple: 4+6 rounds using 125#, after the second round lost all steam not sure what’s been going on with me the last couple of days! Need to look at my diet too might need to change it up!
It’s not your diet, it’s going around Mike. Be patient, take care of yourself it will pass
Strength – 5×3 back squat
105/115/120/125/130
Looks like my 145 1rm might be a little off 🙂
“Horse Apple”
4 + 1 – 75#
Finally did kipping pullups in a WOD (besides 15.2 which was more of an experiment)!!! Squat cleans felt good, was falling forward a little. Thanks for the tips Mike! Good work 7pm!
Looked great tonight Olivia!
Back Squat
185
205
205 (low back rack)
225 (low back rack)
225 (low back rack)
Back squats were feeling pretty
good today. Thanks Mike for the tip of trying the lower back rack position. It felt better with the heavier weight.
“Horse Apple”
6+15 @115#
Todays WOD felt great! The squat cleans felt really good and Ive transitioned from butterfly sit up ls to knees to chest sit ups and find them alot faster! Great work 430 and Thanks Mike for a great WOD and Awesome coaching as always!!!
Dude, those cleans were on!