Warm Up and Mobility
Gym/Skill
5 Rounds of Jump Practice
40 seconds of work, 20 seconds of rest
Open Offseason
AMRAP 5
Complex
4 x T2B+ 3 x Pull Ups + 2 x C2B + 1 x Bar Muscle Up
Once you fail start over
Oly
Snatch
3 x 3 Position Snatch (HH+H+Sn)
Light to Moderate
1Rm Snatch
“Columbus”
1 Minute of KB Swings 70/53
2 Minutes of Double or Single Unders
3 Minutes of Burpees
2 Minutes of Double or Single Unders
1 Minute of KB Swings
Score is max reps of each movement
Oly – snatch
SO CLOSE to hitting 105#… Caught it but felt a little forward so I dumped it. Probably could have had it if I tried to stand it but I’d rather get it knowing I had good form than finagle it.
“Columbus”
KB – 29 (35#)
Dubs – 70
Burpees – 37
I couldnt get out of my own way this morning, let alone with a jump rope! Those dubs were rough… Good work 5am, thanks PJ!
OLY – Hit a squat snatch PR @ 135#, which I think I hit as power but not squat.
Columbus – KB – 28, Dubs – 72, Burps – 41
Another huge class, must be the heat. Thanks for snatch tips PJ.
Oly – Still working the transition from a power snatch to the full snatch.
“Columbus”
KB – 24 (70#)
Singles – 140
Burpees – 41
The second set after the burpees were a struggle.
Have a great day everyone.
Oly – worked up to 55#; my squat everything needs work.
Columbus
KB – 48 (35#)
DUBs – 150-ish
Burpees – 30
My DUBs are still on vacation or my legs were still on vacation, not sure which.
Great job 6am All stars! Good to be back.
And after a weekend of cheats, it was nice to dig into the Paleo Naturals case and pull out lunch and dinner 🙂
OLY – Snatches are not my thing…needs lots of work!
Columbus – 61 KB (26#)
OOPS!
Prematurely posted…
Columbus cont’d
156 singles
21 burpees
Second day of waking up feeling like crap – heat/headache blah…but honestly felt better after the WOD! Still hot but happy to have not gotten in my own way – out of my head and into the box!
Way to work All Stars! And good work holding back on the yawning…that threat of burpees worked!
Thanks PJ!
Did mobility for warmup.
Columbus
38kb @ 53 / 209 dubs / 43 burpees
That heat tho!
Heaviest Kb I’ve ever used in a WOD. it always feels awesome to move up a Kb and feel like you can handle it.
Great job 4:30. And big thanks to coach Sarah as always!
Oly- worked on snatches
WOD-
57 kettlebells with 26#
79 dubs
30 burpees
Agree with Lori- another day of not feeling so wonderful, but glad I got to the box and finished the WOD (and before it got crazy hot)!
Great job 6amers and thank you PJ!!
Oy vey went with OLY tonight and literally fell with the 35# bar so just said forget it haha. Just didn’t feel right.
Columbus
KBS 40 @ 35#
Singles 245
Burpees 13. Literally had no gas in the tank by the time we got to burpees. Ready for this heat to be over!
Super cool to WOD alongside my mom and daughter tonight. Really proud of my mom for coming in and giving it 100%.
Worked snatches tonight…went for a 1 RM hit 150 for a PR 🙂 I think i have a lot left here yet…getting under th bar faster but still hesitate a bit because the brain gets in the way
WOD: tough one in the heat but pushed through it! 31/190/31 70#KB
great job 7PM! thanks Sarah.
worked oly. got to 135# and it felt ok just a mental game for me!
“Columbus”
KB’s – 48
DUB’s – 126
Burpees – 43
the hit got to me at the end but still pushed threw!
Nice job 6pm! Thanks Sarah!