Warm Up and Mobility
Gymnastics/Skill
3 RNFT
Rope Climb Practice
Handstand Hold against Wall
Open OffSeason
Bench Mark #2
Max Reps of HSPUs in 2 Minutes ( Note how many were unbroken)
Oly
OTM 6 Clean and Jerk Complex
First 3 Minutes
Hang Clean Pull + Hang Clean + Jerk
Last 3 Minutes
2 – 3 Hang Clean and Jerk (Singles)
“Reckoning”
1 Minute of Squat Snatch 135/95
1 Minute of Burpees
2 Minutes of Squat Cleans
2 Minutes of Burpees
3 Minutes of Clean and Jerk
3 Minutes of Burpees
Proper Hydration
Hey Peeps, with the recent group of Rail Trailers completing the mudder this weekend I figured it was a good time to put up a reminder about hydrating. Especially for those folks who put themselves into deficit this past weekend, it is crucial to to stay on top of your water intake since you are all back in the box kicking ass already. It looks like (fingers crossed) we will be back up in the 80s later this week. Be prepared and stay ahead of the game. Remember, as little as 2% dehydration can impair physical performance. Dont be that guy! Drink water, be awesome.
And no, beer does not count.
Hmmmmmm Beer
I just drink extra water for every beer:)
Worked on a J hook grip today. No success but thanks to PJ for the handstand help!
“Reckoning”
This took its toll on me.
5-11-11-21-11-31 (55#)
Oly: worked up to 175
Reckoning (95)
10-17
15-28
17-36
Great work 5AM, thx PJ.
Enjoy the day.
Gym: worked on rope climbs and wall walks. Getting better at standing on the rope, now just need to get up it.
Reckoning – should have taken a pic of my numbers.
~5 +12/17 +20/ ? +30 1/2 – 45# Squat cleans getting better, squat snatch needs work.
Thanks for the tips and warmup “crabby” Pj 😉
Gym – rope pulls – first time I got to touch a rope! Oh my! Loved watching others climb it!
Reckoning 35#
15-6-28-15-20-20 OUCH
Thanks PJ for the tip on burpees – I have got to get better at my form on these otherwise I kill my back each time I do them!
Excited to finally meet Janet!
Nice work All Stars!
awesome hitting CFRT 2 days in a row.
Did the open workout on 1 abmat, was able to string 7 in a row and 14 total.
Reckoning was tough – 6-11-15-26-19-35 at 95#
Great work 5 am’ers.
Did gym work today.
Reckoning: 6, 12, 12 oly. 20, 30, 39.5 burpees
Great work 7pm!! Thanks Sarah
Front squats and yoke runs tonight. Front squats didn’t go as planned.
Yoke didn’t really either since it rained out but ended doing 2 x 50ft runs at 430# out back.
Looking forward to our show next weekend!
Worked OLY today. Used 95# first 3 min and then last 3 mins increased weight from 95, 115, 135#
“Reckoning”
(75#)
SS – 6
Burp – 16
SC – 13
Burp – 27
CJ – 12
Burp – 42
This was def not a workout I enjoyed due to my soreness but once I finished I did feel a lot better, just took me like 5 min to get my breathing back to normal. Damn allergies!
Nice job 930! Thanks Sarah!
Back at the box tonight after a week off due to my work schedule and getting away for Mudder…and whew!!!..my legs felt those squats tonight!
I used 45lbs to get myself back in the swing o’things and thank goodness because it felt quite a bit heavier as the WOD progressed!
Squat snatch- 4 completed + 2 failed attempts,
Squat cleans 10,
Squat clean and jerks 13.
For the burpees I got 14, 16, 26.
Thanks Sarah!!! Awesome coaching and class tonight! Great job 6 pmers!
Wowza, lots of stuff to cover in one class today. Its great to know our members are on the ball with set ups etc to keep all classes on time…except the 7 which ran over a bit, but that was all because of Jordys dubs. haha Just kidding, I shall take responsibility for the lateness. Awesome work today guys, Oly burpees, oly burpees and some more only and burpees!!