Happy Birthday Matt L !! (Sunday)
Warm Up and Mobility
Strength
Back Squat
5 x 3
Gymnastics / Skill
3RNFT
T2B Practice
Jump Rope Practice
Open Offseason
AMRAP 4
1 x Strict T2B + Strict Pull Up + Strict C2B
(Add 1 after each successful set, if you fail hold last set)
50 x Double Unders
“Rose”
For Time
21-15-9
Strict Pull Ups
Back Rack Lunges 135 / 95
Run 200m after each set ( End on run )
Happy Monday!
Moving SLOWLY back into back and front squatting. Did 135# today and felt great. I don’t have a full range of motion to below parallel but I am trying to stay focused on staying in my heels ad chest up. The range will come in time.
“Rose”
9:19 (ring rows/ 55#)
Still sore from Friday’s lunges but worked it out. Tried to move a little faster than usual on the runs.
Strength
Rose-
8:21
Ring Rows and 95# on the Lunges
Easing back into using the shoulder, feeling good so far.
Strength #65
RR, Lunges, 100m run
9:50
Want to increase the meter run.
Strength: makeup 4/14
“Rose”
8:55 (95#)
Great work 9:30!
Thanks Sarah
GYM – weighted sit ups and singles
“Rose”
10:38 (RR,lunges,200m runs – YES!)
Spent the weekend painting and my arms were not happy – but they were better than they would have been pre-CFRT. I love the functional fitness tests.
Felt good to run outside. And to do the 200 meters every time.
Thanks PJ and All Stars – great way to start the week.
Strength
“Rose”
11:55 (Strict Pull-ups, RR, 75#, 200m row)
Awesome energy as usual 6!
GYM – Doubs are coming along – slowly but surely. T2B kip is getting there too – overall feeling pretty good! 🙂
Rose 9:26 (RR, 55#) – Slight groin tweak on Saturday so my running was not at 100%.
Awesome job 5am!!
THANK you Pj!!
Have a great day!
STR
Worked up to 305# x 3
Felt solid today on these firm felt good and pace was steady always helps with my lifts when I concentrate on that.
WOD
10:45 w/135
Started out with a plan to do multiple rep sets but that quickly went away during the end of the set of 15 continued to move through them. Lunges felt really good and it’s always good to run. Nice work today 5am and thanks as always PJ
backsquats:
5 x 3 (225#)
WOD: 10:19 (115#)
Nothing like a epic cheat meal to really screw you up, but by the end of the wod i was feeling much better haha
Nice job 930! Thanks Sarah!
Gym/skill
Working on those dubs foreverrrr
Rose
9:52 (ring rows with feet lifted on plates, 65#)
Running was definitely the tough part of this one for me!
Great job everyone!
Strength- back squat work
WOD- got 11:17 using 65 lbs and strict pull-ups from plates
16:30
STR
Back Squat
5 x 3 (205#)
WOD
8:53 (115#)
Sorry Taylor for the close call! I was chasing the ninjas!
Thank you Phildo and Sarah!
Hahaha it’s ok Gus! I understand completely!
I had to work late ,then take Evan t Dek Hockey ! I really liked today’s regime to 🙁 . Nice job guys!
STR:
Up to two sets of 103#x3
Tried my new knee sleeves for the first time and felt awesome! No knee issues!
Rose: 10:49
Pullups with blue band, 63#
Strength
Back squat
Worked up to 225#
WOD
9:41 (95#)
Those strict pull-ups got spicy in the 2nd and 3rd rounds. Great job 7:00 pm! Thanks Monsini!