Wednesday 4:30 class getting it done!
Warm Up and Mobility
Strength
Back Squat
5×3
Gymnastics/Skill
3 RNFT
Pull Up Practice
Jump Rope Practice ( 40 seconds – 1 Minute )
Open Prep
3 Rounds of
C2B (40 seconds of work, 20 seconds rest)
Pistols (Heels down) (40 seconds of work, 20 seconds rest)
“Johnny Rebb – Billy Yank”
For Time
5 – 4 – 3 – 2 -1
Muscle Ups
Power Clean 225 / 145
Row 250m between rounds, end on power clean
YES!!!
Strength – partnered up w Melch.
Johnny Rebb – Billy Yank – 10:01
Strict pull ups and 105#.
Could have gone higher in the weight but felt pretty good.
Great work 5AMers! Thank you, PJ.
Have a great day.
This was AWESOME!!!
Re-intro to back squats today kept it super light 65-85#. Down really slow to focus on keeping my ass back and down.
“Something about history” hehe
9:57 ( kipping C2B / 110#)
HAPPY FRIDAY! Have a wonderful time everyone at ECC.
Strength
“Johnny Rebb – Billy Yank” 11:16 (C2B/ 165#)
Have a great day everyone!
Str: Back Squat with the Duke. Worked up to 205# x 3 which felt good. Especially considering my last 1RM was 215.
“Johnny Rebb – Billy Yank”
Capped 14:00+ change (Ring MU, 145#). Did the last MU & clean after time. Loved this one. Another heavy(ish) Friday WOD with MU to spice it up. Oh yeah, and rowing! Managed to get 13/15 MU with 2 failed attempts rds of 4 & 3. Awesome 5am class! Thanks PJ. And thanks Yosh for pushing me on that last row. Have a great weekend everyone.
Strength – Back Squat
Worked up to 175 x 3 which is 92% of my 1RM 🙂 Love when I don’t pay attention when adding weights and then add it all up at the end and surprise myself
“Johnny Rebb-Billy Yank”
Capped 14:00+ (C2B, 125#)
went a little too heavy on this one… cleans felt good for the first couple rounds but then started to struggle. Need to remember how much depth I can get with a power clean though, I have the height just need to get under it more when I get tired. Good work 5am, thanks PJ!
You killed it! So awesome to watch you push and get it ALL done!
Strength – Back Squat
115/140/160/180/200
Johnny Rebb – Billy Yank WOD
10:23 (C2B, 105#)
Still working on proper form on the Power Clean but it’s finally starting to click. I think I’m ready to up the weights just a bit going forward.
Great job 9:30! Thanks Mike!
Back to my normal schedule finally! 9:30 this morning. 🙂
Strength- worked on confidence and form with squats & kept it light. 85/105/125/145/did not do a 5th set. Hip tweaked a bit & thought I should stop.
“Johnny Rebb – Billy Yank” 10:13. Ring rows X2, 95#
I liked this one. I like anything where the reps goes down as you go. The row was the hardest part after testing the lurong WOD yesterday though…
Great class! Thanks Mike with the help with my movements!
STR – Make Up 12/15
Back Squat
70# x 10
80# x 8
90# x 5
80# x 6
70# x 8
“Johnny Rebb – Billy Yank”
10:32 (double the RR, 70#)
Awesome job 5am!! Way to work!! Thank you Pj!!
STR – Got up to 60#
WOD – 10:58
Ring rows, 55#
Today is the first day that neither elbow hurt – they were happy, happy, happy- YAY! Blame it on the Lurong! I didn’t want to do anything to make them get angry so I kept is reasonable.
I enjoyed the WOD – even the rowing although my legs were a bit wobbly on the last walk over to the rig!
So excited to be at the box on a Saturday – 8 am! Hope to have it be the first of many. I know lots of people will be at the ECC so it won’t be the usual but I’m hoping to see some people that I just read about on line.
Thanks PJ! Nice work All Stars…happy Fri-YAY
You truly are an All-Star Miss Lori 🙂
Strength: started out thinking I was going to do heavy 5×3, but listened to my body and held off…so I just did some light weight reps using 95lbs.
WOD: got 11:40 using 95lbs for cleans and did kipping C2B. Even though the rows weren’t long at all, boy did they feel like it this morning… I think I was having flashbacks from the Lurong WOD.
Great job 6amers and awesome class PJ!!!
STR:
83×8 (thought it was 73, oops!)
83×6
93×3
83×5
73×7
Johnny Rebb – Billy Yank: 10:44
2x kipping pull-ups
83#
Loved this WOD!!! Two of my favorite movements.
Oops, that was me!
I knew it was you from the #s!
7PM PR’s
I’m nursing my legs but got a very light back squat 5×3 #115 mixed with few attempts at butterfly C2B with Phill
WOD
9:12
(#145)
Oh boy was this fun! UB on MUs, it felt good on PC and rowing!
Thank you very much Sarah
Strength back squat 5X3
225
275
295
305
Technically 4×3 ( didn’t want to rush when I noticed the time creeping up )
WOD = 12:21 ( 175 # ,BMU ) BMU went smoother than expected ,lil tough at end ,lot of momentum & hip pop gets me up there. 175# was tough at end, good weight choice for WOD
Thanks Sarah for being able to meantion some specifics with such a big class ( the same specifics & correction I need to do 🙂 )
Great turn out ,everyone busted ass!!
Back squat make up. Felt heavy tonight, but good to get some ask squats in.
Loooooved this wod! Heavy cleans! I went with 95# but I feel like I could’ve gone heavier, I’ll have to keep that in mind next time. Doubled the reps for ring rows. Finished 10:43 I think. Fantastic work by all tonight, thanks Sarah!