Mike and some of his platoon at AT
Warm Up and Mobility
Gymnastics/Skill
5 Rounds of Double Under Practice
40 Seconds on, 2o Seconds off
Focused Mobility afterward
Open offseason Work
EMOM 8 10 seconds transition
Max Unbroken C2B, remaining time Handstand Holds (Even)
Max Ring Dips, remaining time hollow hold
Oly
Clean
2 x 5 Clean Pulls
3 x 1 Clean
“Eleanor”
EMOM 10
For Load
1 x Deadlift + 1 Hang Power Clean + 1 Front Squat + 1 Jerk
Must all be distinct movements, must reset before executing next movement
Annual Training is almost over and Mike should be back at the box next week!
Eleanor – hit 185#, but it was ugly. I have to work on keeping form when I deep into WOD’s.
Also did the Open EMOTM, did string too many reps together, but it was good C2B and Ring dip practice.
Great coaching PJ and way to work 5 am’ers.
I’m in Cuiabá, MT today
No time to go to a local box so I did 100 Burpees for time at the house this morning
6:55
It was my 1st time!
Feeling good!
See you next week
Oly- kept it light to work on form for squats clean
Eleanor- 125# for my last set. Did DL, 2 hang cleans (to sub out jerk), then FS. I love doing heavy hang cleans!
Thanks for a great 6am class again PJ!
Doing a Spartan race tomorrow so I just worked on some mobility. Nice to see everyone at the 9:30!
Worked on oly got up to 125# on cleans.
Wod felt good except for the power cleans – got up to 105# for last for sets. Thank you Sarah for great class.
Oly – Cleans
worked up to 125# – thank you Sarah for fixing my problem, holding onto that grip a little longer definitely helped!!
“Eleanor”
worked up to 115# for the last set
Great work 6:30pm, thank you Sarah!