Congratulations to Mike V and Janet D on kicking butt at their Masters Competition in Providence on Saturday! We are very proud of you!
Warm Up and Mobility
Oly
Make Up Day
Strength
Back Squat
60% x 10
70% x 8
80% x 3-5
70% x 6
60% x 8
Super Set way down for experience
“Sicilian Message”
AMRAP 12
10/7 Calorie Row
15 x S2O 135/95
20 x Unbroken Double Unders
Congratulations again, Mike and Janet! Awesome job this past weekend.
Strength – great job, Marc!
Sicilian message – 4+1
95# and SUs. Shoulders are SMOKED!
Great workout. Great work, 5AMers. Another big class.
Thanks PJ.
Thanks LJ!
Strength : 135/165/190
Sicilian Message: 4+6 (95/2X-S)
Thx, PJ. Great job 5 am.
Enjoy the day.
Oly makeup today. Epic fail haha. Not worried about it.
“Sicilian message”
4 + 11
Went light so I could continually move (65#) also Dubs were just not in the cards for me today so singles it was!
Sicilian message
4+20 55# from the rack and 5 cal bike
Happy Tuesday!
Back squat % work-
95x 10
115x 8
130x 5
115x 6
95x 8
WOD- used 65lbs and did double singles, got 4 rounds + 7 reps.
Thanks PJ and great class 6 AMers!
Back Squats
90 x 10
105 x 8
120 x 3
105 x 6
90 x 8
Sicilian Message – 4 + 12
Stayed a little light (45#) – shoulders still feeling Saturdays comp (lots of OH) and stayed up too late last night watching American Ninja Warrior. All DUB sets were unbroken first try.
I have no idea why Coach Pj was skipping around with PVCs??
Great class 6am All Stars! We do mornings right 🙂
You are a rock star!!! Way to go Janet!
I agree…we do mornings right!
Hope the traffic was better this morning – you ain’t got time for that foolishness!
Thanks Lori! Those B2B’s were looking great today; almost easy for you!
No traffic again!
Thanks! Hopefully soon my training wheels will come off and I can squat like a big kid!
I’m jumping – hanging – waiting to squat!
It was hilarious though! Almost like skiing with PVC pipes and skipping along the way!
Haha – that was my first thought that he was getting ready for cross country skiing or snow-shoeing. Then I decided he was just being Goofy in preparation for his trip to Disney next week 🙂 🙂
HAHA!
It used to be just golf swings!
We still have to do that warm up that you suggested!!!
STR – B2B – someday soon maybe…I will be a squatter!
Sicilian Message – 3 + 19 (45#)
Stayed light but it felt heavy near the end of the WOD! Planned on doing 20 singles which after four tries I couldn’t do on the first rep – second rep I got 40 unbroken! third I got 25 unbroken
I love getting FIT done in the morning – makes my day better!!!
Way to work All Stars! And thanks PJ! There was some head bobbing and that skip with PVC…but no dancing!
OG
Assault bike 20/10 & mobility
4RNFT
10 strict pull up
15 air squats
20 sit ups
Good to be moving again, thank you Mike!
Welcome back Gus!
Strength – Back Squats
110 x 10
125 x 8
145 x 5
125 x 6
110 x 8
“Sicilian Message”
3 rounds flat at 75#
75# push jerks have never felt so heavy…. I’m not sure what was going on but I just wasn’t there this morning. Tomorrow’s a new day! Good work 5am, thanks PJ.
Some days arms are just smoked, dont sweat it 😉
Back squats
207# x 10
242# x 8
276# x 5
242# x 6
207# x 8
Superset on the way down from 80%
“Sicilian message”
3+11 (135#).
Great work 5am. Thanks pj.
Still working on that knee, so mobility for me for skill work with a couple tries at double unders…
“Sicilian Message” – 3 +14, 55# & singles
That KS for the help with those presses Mike!
Nice work 9:30!
Great work Sam, keep on the foam rolling and Mobility 🙂
Backsquat:
165 x 10
195 x 8
225 x 5
195 x 6
165 x 8
Felt really good today!
“Sicilian massage”
4 + 9 (95#)
Nice wod today! S2O def got heavy after round 2 and the dubs were good until round 4 couldn’t get 20 unbroken after multiple times of hitting 11-15 unbroken. Win some lose some, just keep trucking!
Nice job 930! Thanks Mike!