Do you even squat, Bro?
Warm Up and Mobility
Partner WOD
“Sir, yes Sir”
AMRAP 20
10 x Power Cleans 95/65
20 x Box Jumps 24/20
30 x Sit Ups
40 x Lunges
50 x Flutter Kicks (2 Count)
One Partner works while the other runs 300m with a med ball 20/14
Reminder : Michelles Core Pilates class is tomorrow at 10:15 in the Boom Boom Room!
8am
“Sir, yes sir”
Team Anonymous-
Justin + Gus
4+6
Running with the ball is definitely awkward! I’m rather with the plates!
Thank you PJ!
Jumped in on the 9am and partnered up with Philly. Had a great time woding with the class and Phil was a great partner, we never stopped moving. I did lots of lunges and flutter kicks and Phil took the brunt of the box jumps and situps. Enjoy this beautiful day! See you tomorrow 🙂
Woke up this morning and no arm pain – YAY – woulda popped by but had to get after 13.1 in Pittsfield – cannot wait for tomorrow
Fun warm up with basketball!
Sir, yes Sir WOD- Kristy and I partnered up and got 3+33
I got the flutter kicks and Kristy got the sit-ups, other movements were shared between us- the way our rounds went. Running/walking with the ball was certainly hard and awkward!
Stayed for Open Gym, worked on pull-ups and snatches. I got my first Kipping pull-up today! SO happy, been a goal of mine forever. Need to work on getting and using more power from my hips, and then will progress to linking two together eventually. PJ helped me work on my snatch form, those tips were great! Also, that slo-mo video helped me to visualize more of what I need to fix, thanks PJ!
Great job everyone and 9amers!! Thanks PJ and Sarah!!
Beautiful day for an Awesome workout! Partnered up with Sarah today to kick this WODs ass. Had a super fun warm up playing knock out. Thanks for being my partner Sarah. Nice work 9am!
I guess Knock Out was fun – got knocked out before I could ever chase down the ball 🙁
“Sir, yes Sir” 3+30
Partnered with Mr. Volk. We both got a good dose of all the moves. #runningwithballs is not my favorite thing to do.
Stayed for open gym and worked on a clean, hang squat clean, s2o complex for my next comp. Need to work on elbows high and getting under the bar faster for the squat, but managed my best squat anything 80#
Great job 9am’ers! And great coaching Pj.