Janet D
Warm Up and Mobility
Gymnastics/Skill
5 Rounds of Jump Rope Practice
40 seconds of work, 20 seconds rest
Open Offseason
50 x Unbroken Double Unders
2 x High Box Jumps
40 x Unbroken Double Unders
2 x High Box Jumps
30….
2
20
2 etc..
6 Minute Cap
Oly
Snatch
2 x 5 Snatch Pulls
3 x 1 Snatch
“Captain Winky”
AMRAP 12
10 x Strict Pull Ups
20 x Sit Ups
30 x Calorie Row
AMRAP 12
10 x Strict Pull Ups
20 x Sit Ups
30 x Calorie Row
How was everyone’s weekend, any good stories?
Oly worked up to 135, need to open my hips more
Cpt Winky: 2 + 37
5 strict PUs
20 sit-ups
30 cal row
Great work 5 am thx PJ
Enjoy the day.
First 6am class, trying to beat the heat!!!
Oly #55 first time doing snatches with weight. Worked from hang. Wasn’t pretty, but it’s a work in progress. My footwork needs some attention so I can squat past parallel consistently.
Captain Winky: 2 +50
Ring rows
25 Cal row
Great class! Thanks for all the help PJ! Have a great day!
GYM working on jump rope and someday dubs will come…
captain Winky
2 + 16
A lovely day for a row in the lot…till the sun started to come out!
Great big class of All Stars… SMART to get after it before the heat of the day!
Thanks PJ!!
Posting on line whilst waiting to see the animals at Roger Williams Zoo.!
GYM
“Captain Winky” – 3+10
Those strict pull-ups catch to you quickly.
Thanks PJ. Have a great day everyone.
Oly – Snatch
Worked up to 85# focusing on the pull
“Captain Winky”
2+40 (20 Blue Band Strict Pullups, 10 Ring Rows)
Yup those pullups were a killer.. glad I got through 2 rounds of them though, working on weaknesses every day 🙂 Good work 5am, thanks PJ!
Did Oly today, thank you for the tips and fine tuning on the snatch..starting to feel bettee about them.
Captain Winky – 3 rounds with ring rows.
Nice little 430 class, thanks PJ!! 🙂
captain Winky
4 with ring rows and 16 cal bike instead of rows.
nice job 6amers! thanks PJ!
Snatch work today. Played around with a few different weights. started with 75# and ended up at 115#. Pretty sore this morning but still wanted to make the positions feel more comfortable.
“Captain Winky”
2 + 45
first two rounds were good and did as written, but the start of the third round my pullups went to crap so used the red band to help me get threw.
nice job 6am! Thanks PJ!
Still working on getting under the bar with my squat snatch…Worked with #55 for a while, since that seems to be where it gets tough to get under. Getting further down but not quite catching in a full squat.
3 + 5 on the WOD with ring rows. First round was LOVELY, but of course, everything sucks more after rowing!
Nice work 6pm, thanks PJ!