Warm Up and Mobility
Strength
Back Squat
60% x 10
70% x 8
80% x 3-5
70% x 6
60% x 8
First 5 reps @ 60% should have a 2 second pause in rock bottom position, speed on the way out of the
Gymnastics/Skill
3 RNFT
5 Rounds of Double Under Practice (40 on, 20 off)
Open Off Season
EMOM 9
Ring Muscle Ups on Min 1
Pistols on Min 2
Triple Unders on Min 3
Repeat for a total of 3 Times
“I’m your Huckleberry”
Death by Strict Pull Up
Pilates: You must sign up in advance for this class. Sunday 10:15 am. Ab city, you’re the mayor.
Worked on double unders. Still need to sting them along.
“I’m your huckleberry”
Made it through the 8th set then I had to start from the beginning.
Thanks PJ. Have a great day everyone.
Worked on Strength – love starting the day with Back Squats, 2nd only to Deadlifts
I’m your Huckleberry – 12 +11
Ring rows – keeping the rings horizontal is a whole other ballgame.
Positively, absolutely great tunes today! #deathbydancing
Great job 6am’ers! Thanks Coach Pj.
I think I’m becoming a 6am All Star now!
Strength- love starting my day with back squats! Finally starting to feel like myself again so I hit all the percentage work today
Death by ring row- 10 full rounds then started back over at 1. Great tunes this morning DJ PJ!
Back Squats:
165 x 10
190 x 8
215 x 5
190 x 6
165 x 8
Felt good today even at 6am! 🙂
“I’m your huckleberry”
6 + 5
Def not as a good as I thought these were going to be. Def need to do more strict pull-ups on off time!
Nice job 6am! Thanks PJ!
CFRT @ 430!
Strength- Back Squat
I wasn’t quite feeling it but I’m glad I got it done! it was a small victory for me!
“I’m your huckleberry”
10+7
I looked forward for this one thru my day to find out how far I could get. Once I lost it, it was gone!!!
Thank you Sarah, awesome coaching!! And thank you for the Magic brownie gooey thing from the Chinese Irish friend from Southie! The stuff works!
strength – love back squat day! I was behind a round so did 1 rep max work out hit a 15# increase up to 285#…went for 305# failed went for 300# almost had it…felt good going down probably went too far down…next time!
“Im your huckleberry”
Death by strict pull ups was one of the first workouts I did here when i started in January. Then i used a green band and was 5+5…improved to red band for 5+5…everyday inprovement.
Great job 6:30 and thanks coach Sarah B!
Strength: back squat % work
WOD: did green banded pull-ups and got 10+6.
I looked and I did not do this WOD back in January… but next time I think I’ll try the blue or red band!
Another 90 degree day at the box, great job 630pmers! Thanks Sarah for the encouragement and coaching!
WOD 10+10