Happy Birthday Meg M !! (Sunday)
Warm Up and Mobility
Oly
Warm Up of 3 Sets of Three Position Clean (light to Moderate )
1 RM Clean
Gymnastics / Skill
3 RNFT
T2B / K2E Practice
Max Distance Triple Broad Jump
Open offseason
3 RNFT
Max Unbroken set of T2B
Max Unbroken Set of Strict HSPU’s
3 RNFT
Max Unbroken set of T2B
Max Unbroken Set of Strict HSPU’s
“Prom”
4 Rounds of
One Minute of Squat Clean Thrusters 165/110, 30 Seconds Rest
One Minute of Lateral Burpees Over the Bar, 30 Seconds Rest
One Minute of Squat Clean Thrusters 165/110, 30 Seconds Rest
One Minute of Lateral Burpees Over the Bar, 30 Seconds Rest
In House FunDown
Sign up has begun guys, Sunday May 3rd beginning at 9:30 going no later than 1:00. Warm weather makes for more fun events 😉 ! If you havent signed up yet on our FB Group, you can sign up here. Lets do this Rail Trailers!!
Sign up has begun guys, Sunday May 3rd beginning at 9:30 going no later than 1:00. Warm weather makes for more fun events 😉 ! If you havent signed up yet on our FB Group, you can sign up here. Lets do this Rail Trailers!!
While I quickly eat breakfast
Oly-70
SCT- 9,8,9,10
Burpees: 10?,13,13,14
Oly 115# PR
“Prom”
Squat clean (75#) 6-6-5-6
Burpee 11-11-12-12
Miss you guys already… But I must say that vacation just got better knowing that I am missing burpees!!
Go for it All Stars! And please post on line!
Awesome, enjoy!
Oly: worked up to 165 then pulled the plug, my back has been tight for the past few days.
Prom: SCT – 7/7/6/7 @ 95 burpees – 15/12/11/13
Great work 5am. Thanks, PJ.
enjoy the day.
Smart move Gaff
Prom – did variation of wod due to quad strain.
Push press – 20 + 18 + 14 + 17
straight burpees – 10 +10 + 10 + 11
Welcome Rachel. Everyone have a great day!
Love having the Duke back!
Loved the workout today!!
Did Oly and PRed my squat clean by 10# 145#, went for 155# but got stuck in the whole and couldn’t get my legs to get up. But so happy with 145# and the fact that i actually cleaned the 155# and even though i couldn’t get up from the squat.
Thursters 110#- 4,4,4,4
Burpees 22,21,20,20
Thanks for the coaching mike!!!! Nice work 930!
Looked awesome today Liz!
Great 4:30 class per the usual! Worked on my cleans, hitting the 3 positions and working my way up to 205 (current 1RM) failed at 205 could have got it if I got a little under the bar, need to work on getting comfortable dropping a little bit! All mental!
Definitely need to work my hip mobility more holy sh*t was it bad today and here I am there every day working my mobility!
Prom:
Squat clean thrusters (75#) & Burpees were rough but good!
Love all the mobility Mike, just need to widen the range of what you do 🙂
OLY
205# +10 PR
“Prom”
8-6-6-6
18-16-13-14 @115#
I finally made it into the 200# club today. This has been my goal for a while now. Once I get through the mental block I have and start catching the load in a squat I think my numbers will get much higher. Thanks for a great session today Mike. Nice work 430!
No doubt Phil, great work!!
Oly today. Hit 205 on the clean. Just missed 225….next time.
Prom. 12,8,6,6
24,?,16,14
Great job 7pm!! Thanks Mike
Strong Joe C !
Oly-140# PR. I always power clean but today I decided to go for the squat clean. Ive never really gone for a 1RM squat clean. Glad I did today, now I know where to go from here.
Prom- squat cleans- 8,7,6,7
Burpees-13,13,12,12
Definitely didnt eat the best over the weekend, feeling it today.
Ugh, me either!
hit 245# on the cleans tonight.
That was a 10#PR. And it felt really smooth.
As of the wod. Wow, I don’t think I’ve sweat that much at once in a long time. Gotta love burpees.
Joe, always improving!!
Squat clean PR!! 105# last night, up from previous 95#. Felt good!
went with #65 for the wod..
Thrusters: 7/6/6/6
Burpees: 11/11/9/10