Mike B and Phil D Honoring FF Michael Kennedy and Lt Ed Walsh by doing “Dork” in full gear and on air. #Never Forget
Warm Up and Mobility
Gymnastics / Skill
T2B Practice
Jump Rope Practice
Open Offseason
3 RNFT
Big Set of Strict T2B
50 x Double Unders
Oly
Snatch Grip Push Press 1 x 10
OHS 2 x 5
Snatch Balance 3 x 1
“Cream Soda”
For Time
30-20-10
Calorie Row
25-20-15
Box Jumps 24 / 20
20-15-10
Deadlifts 185 / 135
Female Row
27-17-8
Open
Strict T2B – 3/3/4
50 dubs (44/6, UB, UB)
Working on those strict movements…
“Cream Soda”
10:30 (135#)
This was a fun one. Good work 5am, thanks PJ!
Oly work this morning. Kept it light.
“Cream soda”
11:54 (125#)
I had a leg workout yesterday that slowed me down today but t was fun!
Gym – worked on the kip and knee raises; then sets of dubs – maxed at 42 UB. Kip is feeling better – practice, practice, practice.
“Cream Soda” – 13:00 (16″ box JUMPS, 105#) – I thought I’d need 2.5 – 3 minutes for the 27 cals, but got them done at 1:58, so no cal mod needed. Jumped from plates to 20″ box which I estimate to be about 16″; this was the slowest part of the workout for me. Since I did 125 in 16.4, I thought I could bang out sets of 10 @105#, but only did that on the first 10 and last 10. The last 10 mainly because although I couldn’t see him, I know Coach Pj was daring me to put the bar down 🙂
Great job 6am All Stars. For a good time…
I’m pretty sure I have forgotten to “Sign in on the iPad”, the last 2 days 🙁
Great class Coach Pj!
UGH this must have been Forget about it Tuesday…I didn’t sign in either…left my jump rope…and almost forgot to post on line!
Nice work Miss Janet! And you gave DJ PJ a new song!
Just about to walk in the door when I got home when I realized I forgot my shoes! Left the house in vans and came home in nanos. That’s what I get for cheating on my nanos I guess…
OLY with Tony T – working the snatch balance.
Cream Soda – 11:30 (135)
trying to consistently and efficiently move through the row, gets choppy as I get fatigued
Great work 5am, thx PJ.
Enjoy the day
OLY
Working on that snatch balance. Felt good thanks for the tips Gaff need to imagine that bar staying in the same plane and not moving when I drop.
WOD
9:12 w/ 135#
Just wanted to keep moving through this one kept tripping up on my second box jump of each set need to stay more focused and be smoother on these. Overall felt good, great workout. Thanks as always PJ and way to get after this one 5am.
Also of note bread in the morning tastes better toasted thanks for that tip Monsini payed off this morning for sure.
GYM – I got a new jump rope and I HAD to try it out…and it is AWESOME!
Cream Soda 11:12
Plate jumps and 85#
About 1 am this morning the soreness from the weekend began and I thought I might not be able to go to the box. But I pushed and then thought maybe I should scale a bit on the rows…but I didn’t. I did listen to PJ about the deadlift weight so that I would get a good workout and not get stuck. Felt really good all the way through and kept moving. Jumping on plates is getting easier and next time we have GYM with max box jump I have to get a little more uncomfortable with the jumping. I need to stay on the badass programming and not just be comfortable.
Great work All Stars! Small but mighty group.
Thanks PJ!
GYM – Worked on kipping and whipping the backs of my legs. Managed to get 4 consecutive double unders – they were ugly but they were double!!
Cream Soda – 10:30 105#
Legs were very tired after the row – bit it twice – but made it through.
Awesome work 5am!
Thank you Pj!!
Open prep:
S T2B: 8/8/7
Dubs: 50ub x 3
Wod:
9:04 @ 155#
Nice job everyone! Mobilizing those hamstrings is a MAJOR priority today!
Thanks Mike!
Tuesday 4/5/16
OLY-
Snatch grip PP 1×10: 35lbs
OHS 2×5: 75lbs and 85lbs
Snatch Balance 3×1: 65lbs, 75lbs, 85lbs
WOD-
Got 11:40 using 105lbs and 20in box jumps.
Kept everything in OLY and WOD light today as I’m a little sore in my lower back. However, this WOD definitely got the heart beating and the sweat going- whew! Loved it! Huge 430 class today!
Thank you Phil and Mike, great class! Awesome work 430pmers!
I liked this wod… probably went a smidge heavier than I should’ve for the deads. Felt fine but I broke them up more than I had intended at first. Finished 13:19 I think, plate stack instead of box.
Good work tiny 6pm. Thanks Kelly G. (Pew pew.)
Gym ( dub practice ) taking it easy on L/ lower forearm .
WOD = 11:17 ( 185 # ) box jumps getting better & kept consistent pace on row . Fun one ! Partnered up with Henry
Huge class , nice job everyone & Thanks Mike & Phil
OLY: hard time with those snatch balances today! Only up to 63#
Cream Soda: 10:05
103#, box step ups.
Wanted to keep it low impact for my knee. It all felt great! Loved this WOD!
Oly: It’s a struggle to keep my chest up… Just gotta keep doing those wall squats! Mostly stayed at 55# and did one very ugly set at 75#
Cream Soda:
9:21, 103#, step ups.
Kept a great pace from start to finish… focused on breathing more than anything else.
Gym/skill Work on T2B kip, and getting close on the Dubs.
“Cream Soda”
10:26 (145#)
Great class 7:00pm!
Thanks Kelley!
12:21. 75# DL
I’m posting wicked late, but I wanted to get this in. I did the WOD in 13:07, I think, w/105#. More importantly, this was my first wod not scaling down the number of box jumps or doing step ups. Thanks for buying the cushy boxes! I have entered a new era of WODding now. Gracias, Kelly for the coaching last night! I had fun.
13:03; 135# DL