2nd Plt D Co 1-181 IN
Warm Up and Mobility
Gym/Skill
3 RNFT
Ring Dip Practice
Max Height Box Jump
Open Off Season
AMRAP 5
Go as far as you can, start over when you fail
1 x Muscle Up + 2 Ring Dips
2 x Muscle Ups + 3 Ring Dips
etc……
Oly
OTM 6
First 3 Minutes
Snatch Pull + Power Snatch + OHS
Last 3 Minutes
2 – 3 Snatch
“Flesh of the Stars”
AMRAP 14
25 x Strict HSPU’s
20 x Back Rack Lunges 185/125
15 x Power Clean
10 x Front Squats
5 x Burpee Muscle Ups
Worked OLY, kept it really light feeling it today after this week.
“flesh of the Stars”
74 reps (135#)
That last bar muscle up destroyed me! Just couldn’t get it to link together to finish the round 🙁 !!
Nice job 6am! Thanks PJ!
Everyone has a week now to get some orange gear!!!!
Shouldnt be linked big guy, burpee then muscle up, back to burpee etc
I was clearly still fatigued when writing this post haha
That’s what I did burpee then bar muscle up but the last muscle up just wouldn’t happen to finish the round.
I figured Matt, just checking 😉
Gymnastics – worked on ring dips
And mobilized
WOD- got 1+16.
For hspu, I used 1 ab mat and 1 10#plate.
For the bar work, I used 75lbs.
Great class, mucho fun, lots of orange and blue gear!!! Awesome class PJ, nice work 6amers!!
See you tomorrow!
OLY – 45# for the first 3 minutes; 35# for the last 3 minutes.
Flesh of the Stars – 1 + 32 (Pike Box/abm, 55#, low RR)
Everything felt heavy today – hate that 🙁
Have to admit, I spent more time watching Matt and Joe do Muscle ups than doing my own HSPU – oops 🙂
Thanks for telling it like it is Coach Pj! Great class.
Great job, Janet! Awesome working out with you again, morning peep.
You, too, L.J. (aka Duke) 🙂 See you again soon!
GYM – I JUMPED ON THINGS!!! 3 plates. My biggest fear by far is jumping on anything. I think I can go higher but I was getting tired and I knew that if I tripped I would be afraid to try again. RANG THAT BELL twice this week!
Flesh of the Stars” 2 + 18 presses
25 x 10# DB presses (really wish there were 15# ones)
20 x Lunges
15 x Power Clean (45#)
10 x Squats
5 x Burpees
Thank you All Stars…Orange is the new black…If that is true I definitely have some shopping to do!
Thanks Coach PJ! Orange you glad you have the All Stars?
Awesome work today, Lori!
Thanks LJ!! It’s great having you as an All Star!!
And you picked things up and put them down 🙂
Great job today. Do you hear yourself saying “I wish the weights were heavier”??
I heard myself talking to myself but that was definitely not what I was saying. LOL
Haha L.J. – that was meant for Lori.
I wish we did more squats, haven’t heard your famous groan in a long time.
Oly – 95#. Felt good this morning. Was working hard to consistently get under the bar quickly.
Flesh of the Stars – 1+29
115#
Box HSPU
And pull ups.
PJ….you were right….it was HELL.
thought inwas going to have to jump off the bar to help Joe get up from a lunge.
Great work everyone!have a great weekend!
Love all the dialog guys!
Gymnastics
Worked up to a 44 1/2″ Box Jump today. Went for 45 1/2″ but missed it.
WOD
1+4 (Plate&Abmat/145/145/135/Bar Muscle Ups)
Pretty excited I was able to do HSPU and Bar MUs today. Shoulder felt pretty good so I stuck with them. HSPUs took me a while to get through but I finally got there. Took the bar off the rack for the back rack lunges because transfering the bar overhead is still a no go. Great work 6:30! Glad I stuck around a little to see Joe C get his first Bar MU. Looked SOLID!!!
The only one of the peeps I coached today who posted. Hmmm, what should I say on this important occasion? …Thanks for bringing in Paisley for a visit so I could get a cutie fix 😉
“flesh of the Stars”
1 round plus some reps (box/knees HSPU, bodyweight lunges, 85# hang cleans, 44#KB swings, 5 burpee jumping pullups)
MOD to hell. Good work 6amers 🙂 Thanks PJ for the pump up pre WOD
No problemo. Its always a great way to get them out of the house and out and about
No one I coached posted today 🙁 But thanks to all my loyal Rail Trailers that post on a consistent basis, you guys rock! !
A day late, but…
Gymnastics/skill
Worked ring dips for the first time. Definitely a lot of room for improvement!!!! I also worked on box jumps, with plates still, but talked myself into 5 more inches finishing with 17.5. I’m almost ready for that box!
“Flesh of the stars” – 1 +59
Hspu with a box & ab mat
Back rack lunges w/ #55 for first round & bw for the 2nd, and 55# for the rest working those cleans from the high hang…quality over quantity!!
Thanks Sarah for a great 6:30!