Double Fran aftermath!
Warm Up and Mobility
Gymnastics/Skill
5 Rounds of
Double Unders (40 seconds on, 20 seconds rest)
Open Offseason (Unbroken Sets)
Max Set of Strict T2B
Max height seated box jump
Max Set of Strict HSPU
Max Set Box Jumps 30/24
Max Set of Kipping T2B
Max Height Knee Jump
Max Set of Kipping HSPUs
Oly
Clean
3 x 3 Position Clean (HH+H+Cl)
Light to Moderate
1RM Clean
“The Quarterback is Toast”
AMRAP 12
30 x Double Unders
15 x KB Swings 70/53
5 x Muscle Ups
Posting
Hey gang, I know the nice weather is here and our brains are distracted, but please remember to post online to this blog! We try to take the time to give you guys those little extras, please reciprocate and post here. Thanks guys, you are the best!!
I forgot to sign joe and me in (on the iPad) this morning at 6.
Got up to go to the morning class, thanks for having me!
Squat clean- got 105lbs. Tried 115lbs and failed at the end of OLY time … I’ll try again when I have some more time.
WOD- got 3+47. Did kipping pull-ups, 26lbs KB , and Dubs.
At the end of class I just hopped on the bar and strung two kipping pull-ups together…yay! Had to leave, so couldn’t attempt again or for more. Open gym awaits!
Thanks PJ! Thanks 6amers! Great job!!
Are you sure Joe didn’t forget to sign you in ??
Lol, perhaps
Lol, perhaps !
Recovery beach run this am.
Enjoy the day.
Nice!!
That sounds fun!
OLY – 55# 1RM for power clean
“The Quarterback is Toast”
5 + 36
25 x Singles
15 x KB Swings 25#
10 x Ring Rows
When I saw this post last night I was sure that I could not jump rope. Stupid knees were killing me already. PJ said that I could sub out jumping jacks if I couldn’t do the singles…and to do 20 singles which I should be able to do. WELL…I did 25 of the fastest singles I have EVER DONE!!! Each round!!! I could not believe how fast I got the singles – hurt yes – but I have to learn to suck it up. Thanking God for strength…physically and mentally!!
Loving the big group of ALL STARS!!! See you tomorrow kids!
Thank you PJ!
There are things we can do to help ease the knee pain. Ask PJ and he will show you some good tricks
Thanks I will ask PJ! He has been great about giving me options and watching my movements to make sure I am not doing more harm!
Awesome job, you were crushing the jump ropes!!
Awesome job! You were crushing the jump ropes!!!
Thanks Judy!!! I seriously have never done that…I usually poke through them very slow…and I thought is was a fluke but I kept doing them.
It was great to see you at 6!
Rough wod last night.
EMOM 12:
ODD: 6 135# thrusters
Even 3 bar muscle ups
Then-
5 rds:
12 pull ups
12 burpees
250m row
Feel like I got by a bus.
Ouch, funny that first looks like tomorrow’s wod!
OG
Open prep
Max Strict T2B (5)
Max height Seated BJ (44.5″)
Max Strict HSPU (12)
Max BJ 30″ (20)
Max Kip T2B (22)
Max height knee jump (14.5″)
Max Kip HSPU (8)
Thank you Sarah, Michelle and Phill!
Gus was killing it today! Great work buddy! Keep getting after it
Thank you for pushing me bro!!! I came back and got up to 46″!!
“The Quaterback is Toast” – 7 or 8 rounds plus 40 (25#, RR). Didn’t have enough time to grab a white board so I’m not exactly sure how many rounds I did. However I think I might have gone a little light on the KB swings because they seemed a little easy. Anyway great job 9:30 and thanks Sarah!
Maybe if you spent a little less time in the corner brushing your hair you would have had time LOL
Haha hey! Gotta make sure my hair doesn’t mess up my dubs lol
LOL
Got to make the DUB nub ,right Sarah?
That’s right!
Oly: 165# Squat Clean, failed 185#. I know I can front squat that weight but just not hitting the positions. Next time will work the hang and HH.
“The Quarterback is Toast”
4 + 41 – started MU first round but could tell too much time so switched to 10 x C2B. Great big 5am class today. Will try to make it back tomorrow, depending on work.
Open Prep
Max Strict T2B
10
Seated Box Jumps
43″
Strict HSPU
10 w/ abmat
Box Jump 30″
15
Kipping T2B
20 (PR)
Knee Jump
worked up to a 10lb plate
Kipping HSPU
4 (most Ive done in a row)
The Quarterback is Toast
3+45 Dubbs, 70# KB, MU’s
Found it tough to hang on to the rings because my hands were so sweaty. Happy worth what I did though
Worked on my cleans. Got up to 130# 1RM. I know I can do more! Just got sloppy towards the end.
This wod was spicy! 4+36 using 44# KB and 2x singles.
I caught strep over the weekend, had to recover and spent way too long away from the box. I am so happy to be back!
Did some OLY tonight…first time I tried to get a 1RM clean…got 205# ! not too shabby 🙂
The quarterback is toast: 3+37 got half MU and half C2B with 70# KB and dubs. That was a good tough one.
Great job 7PM! thanks Sarah.
I came back for the 7pm
Dubs practice
“The quarterback is toast”
3+13kb (2xsing, #53)
I’m trying to put more hip in my kipping MU’s but it feels like I have to learn it again.
Played with seated BJ’s after WOD and got up to 46″!!!
Few handstands with Joe C and Liz!
Thank you Again Sarah and thank you Kelly G
OLY
Squat cleans 95#. Mainly practice. Been some time for me on these. Rusty!
WOD
3+46. Got through the double unders. Definitely purchasing the RX rope Duane. Thx for sharing.
Sarah appreciate all the coaching !! So glad to be back…..and feeling the pain:)
First WOD in at least 3 weeks. Felt good to get after it with the 6pm’ers!
Worked OLY, got up to 125, which felt pretty good. Decided to stop there since it’s been a while since I workes OLY and started new nationals training plan this week so don’t want to overdo it.
Got 5+79 I think? Or 4+79? 60 singles, 35# KB, and ring rows. Definitely gotta get my metcon back!!! Felt really good though. Awesome job 6pm!
Oly: got up to 155# today 10# less than my 1rm didn’t want to push the wrist to far it was acting up today!
“The quarterback is toast”
3 + 48
30 dubs
15 62# KB
10 C2B
Enjoyed this wod today! Big 930! Thanks Sarah!