Sasha G
Caption this
Warm Up and Mobility
Strength
Strict Press
5 x 5
Gymnastics/Skill
5 Rounds of
Double Unders (40 seconds on, 20 seconds rest)
Open Offseason Work
3 RNFT
Strict Ring Muscle Up + Kipping
5 x Pause Close Grip OHS 45/35
“Take the Cannoli”
For Time
50 x Squats
Sprint 100m
40 x Hand Release Push Ups
Run 200m
30 x KB Swings 70/53
Sprint 100m
20 x KB Lunges
Run 200m
10 x Bar Muscle Ups
Gym: Still trying to work on double unders.
“Take the Cannoli” – 12:00 (C2B)
Have a great day everyone.
Great job Yoshi!
Thanks Judy. Also, good job on being mature and doing active recovery. I think people usually forget the importance of not letting lactic acids stay in the system.
Mobility
WOD- got 10:13 using 26kb KB, knee push-ups, and Kipping pull-ups.
Didn’t go heavy on KB because I’m trying to rest my body up a bit, but I was happy with my time and such, overall! Glad I made it to 6 am.
Great job everyone! Thank you PJ!!
Smart coming in and doing Mobility and scaling down the wod when your body is beat up. Smart athlete, it’s going to pay off 😉
Thank you for the support and encouragement, as always !!!!
STR – worked up to 60# (80%); shoulders still tired.
Cannoli – 12:45 (35#, regular push-ups, hard jumping pull-ups)
Not sure there was any difference between my sprint and run 🙁 Push-ups were slow. Took Coach Pj’s challenge and went with 35# KB and it felt good. However his jumping pull-up scale was tough. Need to do more of these harder scales.
Fun warm-up – especially watching Judy do Frankensteins 🙂
Great job All Stars! Thanks Coach Pj.
Haha! I can Rx Frankensteins all day long!!
I GOT THE MOVIE WITHOUT GOOGLING!!! Got it on the first clue but thought it was wrong. YAY!!!
STR – OK. So I guess I didn’t ask enough questions about 5 x 5! I’m reading Janet’s post – thank you Janet for posting because I read so that I learn! – ANYWAY – I started with 80% of my 1 RM which is 60# and tried to go higher…Ummm it was too hard. So I stopped at 70 and did that for 3 of the 5 reps. UGH I get it now!
Take the Cannoli – 10:51
40 squats
50m RUN
30 knee push ups
100m RUN
25 kb swings 25#
50 m RUN
20 lunges
100m RUN
20 ring rows
YAY for running!
Thanks PJ! Always “interesting” when the warm up is not on the board.
Great work All Stars! Guest Star Joe…way to go!
Great job running!
Thanks Judy!
The group inspires me to push when I can!
Strict press:
45 x 5
75 x 5
95 x 5
115 x 5
135 x 2
Tough to get it going this morning felt extremely heavy so going to mobilize overhead a lot through out the day.
“Take the cannoli”
11:52 (53#, BMU)
Very proud I got 10 BMU with no misses. Nice little bro sesh with Marc and myself today!
Thanks Mike!
That was pretty cool Matt!!
Thanks Janet!!! I thought I got it all wrong.
” take the cannoli’s ”
13:14
Great to be back at it !
I did jog down the board walk in Atlantic city
From casino to casino .
Great 6 pm class
Thanks mike
Great having you back Robin, your movements are looking so good!!
muscles a little smoked today so decided to go with Gym and practice some Dubs
Looking at this WOD seemed like big METCON day but in the end it did not take that long…great chipper had to do the lunges without the KB and went a little lighter on the KB. moved at a good pace and got all 10 muscle ups 🙂 finished in 12:34
Great workout. Nice job 7PM
Thanks Mike.