Warm Up and Mobility
Oly
1RM Clean or Snatch Make Up Day
Gymnastics / Skill
3 RNFT
Pull Up Practice
Max Active Squat Hold holding plate. you choose weight
Open Offseason Work
3 RNFT
Strict Ring Muscle Up + Kipping
Max Active Squat Hold holding plate. you choose weight
“I’ll Always Remember”
4 RFT
5 x Squat Snatch 135/95
15 x Hand Release Push Ups
30 x Unbroken Double Unders
Sign up for Inhouse FunDown will end tonight guys. Then we will put together Teams and announce WODs!!Get excited Rail Trailers!
Mom asked us to put on her running shoes purple fleece and raincoat because she’s going on a trip. A memory I’ll never forget.
Oly – snatch work. Worked up to 145, failed 155 a few times.
I’ll always remember – 9:08 with 95 and 2x singles
Monstah 5 am class, thanks PJ.
Enjoy the day.
I didn’t write my stuff on the board because there were a couple people waiting and I had to go! I was there at 5am, though.
I tried Oly, but the clean hurt my wrist so I switched to pull up practice. I tried the green band for pull-ups and did them! This is significant because the last time I tried a green band was in elements in august and I couldn’t 🙂
I’ll Always Remember–9:36
I started off with 45# squat snatch but then fell over and caught myself on my bad wrist so PJ had me switch to air squats, abs and jump rope. I was annoyed with myself because I knew why I lost my balance and fell over–I didn’t wait in the squat to stabilize it. Now I know and I’m going to start making sure I hit the snatch practices when we have them.
Thanks PJ for helping me when I was weepy and mad at myself. I had a great class anyways because I always enjoy seeing everyone even if the WOD didn’t go my way.
Have a great day everyone!
Worked gymnastics this morning. Shoulder’s still feeling off so I subbed out pull-up practice for dubs and still did the plate hold squat.
I’ll Always Remember-8:30
95# front squats
25 abmat situps
60 singles (unbroken)
Nice quiet little 930 class today!
Came in for open gym and did Boat Race
3RFT
500M Row
400M Run
3 minutes rest between rounds
The row felt way worse than the run, which is really strange. I literally haven’t run more than 100feet, or without holding 120lbs in each hand, or having 400lbs on my back, since last summer. I strangely enjoyed this and was able to stay pretty consistent with my time for each round. Ankle has been on and off the last few weeks, mostly off, but feels pretty good today, so hoping it will continue to feel ok so I can incorporate more running.
Round 1 – 5:45 (2 x 3-4 step breaks)
Round 2 – 5:54 (1 break, 6 steps at turnaround)
Round 3 – 5:57 (unbroken run)
Total time was 23:36 🙂
Oly – 1RM Clean
125#
“I’ll always remember”
13:07
65#, knees, 1 round broken
Good to be back, exhausted for some reason… was hoping to get more than 125#, but I’m happy with that anyway since I struggled with it on Sunday at open gym. Massive 5am! thanks PJ
Open Prep
Strict/kipping MU’s
“I’ll Always Remember”
8:43 @ 75#
Todays WOD felt great. Push ups got tough during the 3rd round. Thanks Sarah for your help with the Snatches! Great 930 class Marie!!!
BTW I LOVE THE PIC!!!
OLY tonight working the snatch…starting to feel pretty good…worked on heavier weight but did not go for a 1RM, yet. thanks for the help Mike!
“I’ll Always Remember”: 9:56 (95#)
Great work 7PM!
Looking good my man !
Worked oly snatch today. Got up to #115 got a power snatch and then attempted squat snatch and failed! Felt great otherwise today tho!
“I’ll always remember”
10:37
75#
HRPU
Dubs 3 rds
Double singles 1 rd
First round of dubs went good got 28 in a row and that was huge and then they went but still did 3-4 big sets to make sure I got a amount and then on final round I did double singles to finish.
Solo 6pm?! What’s up with that guys! Haha
Thanks Mike!
Solo 6, no problem for you Matt, you killed it!
Late post- I literally haven’t been at a computer yet.
1RM Cleans
Got 175. I failed 185 a few times. I had it in the hole, but it fell forward. I’m pretty sure I got this one with a few more attempts.
“Ill Always Remember”
13:01 – subbed out snatches for cleans. Rx / Rx
Never too late 😉