Happy Birthday Steph L !! (Wednesday)
Warm Up and Mobility
Open Prep
Work your biggest weakness
Movie Clue – “Justice” “Mercy” Clemency”
1 Minute of work followed by 20 seconds of rest of each of the following
Wall Balls
Hand Release Burpees
Box Jumps 30/24
Thrusters
Burpees
Box Jumps 24/20
Squat Clean Thrusters
Burpee Box Jumps 20″
This is it, last Open Prep of the season. As before keep the weight light and focus on the efficiency in each movement. Move with a purpose in this though to prepare us for tomorrow. If your legs are smoked from this week, use as active recovery. This will have us ready regardless of what Castro has cooked up for us. Lets be smart , have fun and bring on 15.5!!!!
Dubs with Big Scott and LJ this morning. Thanks for the tips, PJ. Gotta keep working that goat.
Justice,Mercy,Clemency:
10 lb wall ball
HRPUs
BJs 24″
Thrusters 65#
Burpees
BJs 20″
SqCleanThrusters 65#
Burpee BJs 20″
Knee feeling better, been cleared to gradually get back after it.
Nice work Zjosh, Scott and Duke.
Enjoy the day.
Weakness: Double Unders. Was stringing up to 5 at a time. Thanks for the tips PJ. Need to work on this daily!
Justice,Mercy,Clemency:
This WOD will definitely get the heartrate up!
75# on Thrusters. Got to the 24″ box jumps and was working on touch and go jumps. Unfortunately, strained my left quad so shut it down.
The Ice Man Cometh today!
Great work this morning with a nice small 5am class. Have a great day! Thanks for the great coaching, PJ, especially on the DUs!
Only thing I am bummed about tonight was that I only got 1 box jump in the WOD. Totally psyched myself out.
Little sad that tomorrow is the last Friday night fiesta
1900 class
Good warm up, did some extra mobility, and the WOD was awesome. Looking for that form.
It was definitely a good warm up for 15.5!
Thank you Mike, see you tomorrow
Did extra mobility and boy I need more as I’m currently about to do round 3 before bed haha
Nice WOD today
20# wall ball
HRPU’s
BJ 30″
Thrusters 45#
Burpees
BJ 24″
SCT 45#
Burpee BJ 20″
Thanks Mike feel better buddy!