Happy Birthday Alex B!! (Sunday)
Warm Up and Mobility
Strength
Back Squat
5 x 3
Gymnastics / Skill
3 RNFT
Pull Up Practice
5 x Squat Therapy
Open Offseason
EMOM 6
4 xT2B + 3 x Pull Up + 2 x C2B + 1x Bar Muscle Up
6 – 12 Pistols
“Chief”
For Time
100 x Wall Balls 20/14
75 x Sit Ups
50 x Push Ups
Lloyd- 11:17, 14#
Nicole- 10:59, 4# ,50 situps
Lost Lloyd to 5AM class, but I still have my all stars. Enjoyed this wod alot actually, felt more comfortable with wall balls.
Strength: 135, 155, 185, 205, 225
“Chief”: 11:30 (16#)
First day back after week off. Felt pretty good. I’m sure by week end I’m going to be smoked.
Great to be back. Thanks Coach PJ!
Enjoy the day all.
Gym: Squat therapy + Kipping Pull ups
“Chief”: 12:38 (14#/12#)
Relatively cool temps this morning and a great start to the day.
Those pull-ups looked awesome!
Was planning to do Back Squat make-up percentages, but with 100 Wall Balls on the menu I went with some pull-up work and Squat Therapy.
Chief – 13:20 (8# WB)
Change of plan again when Coach Pj said we should finish the wall balls in ~6 minutes. Went down to 8# and finished in 5:53. Sit-ups were a nice break 🙂 Split the push-ups into 10 rounds of 3, then 10 rounds of 2.
Nice to have Ori and Rjae back from vacation, but sad to lose Lloyd to the 5am’ers.
Great class Coach Pj!
STR – Back Squat
105# x 3
115# x 3
125# x 3
115# x 3
105# x 3
Chief – 10:46 (12#, Knee Pushups)
Funny, I was afraid of the wall balls but ultimately the push ups were the toughest part for me! I think at the end I was doing singles.
Awesome job 5am!! Welcome Lloyd to his new time slot!!
Thank you Pj! Have a great day!!
Open prep: fun little emom to get the blood pumping. Used blue band help on pistols.
WOD: 12:21
Today was def a struggle for me. Not sure if it was from sitting on a beach all weekend or the heat but just wasn’t 100% this morning.
WB killed me, def not my friend today but made up time on the sit-ups and push-ups and small sets of push-ups helped.
Way to work 930! Thanks PhillyD!
STR: up to 3×105#
Chief: 11:35
10#, knee push-ups
WBd weren’t nearly as horrible as I expected. Glad I went with 10 instead of 12#
Gym
Worked on BMU got 3 in a row and felt good. Most I ever had before was 1 and it was a struggle. Thanks for the tips Phil really helped. Then worked on slow wall squats which really helped in getting my hips awake.
WOD
Got 10:55
Broke WBs int 8 sets of 10 and 2 sets of 15 felt good and did not fatigue the rep scheme was perfect for me today. Sit ups were a nice break but I inderestimated the push ups and quickly broke sets to 3 and 2. Overall very happy with today, great work 430 and thanks Phil great class tonight.
WB sets should be 7 sets of 10 and 2 sets of 15 and should say underestimated just a mess tonight I guess
Str 5×3 155, 175, 185×3
Chief
12:40
16#, 30 regular and 20 knee push-ups
Got through it, picked right weight for me at the moment but want this one again in a few months. Thx Monsini.
Strength
Back Squat
5 x 3
Partnered with Carl and worked up to 215#
WOD 10:14#
Did the first 25 unbroken then went to sets of 15 then 10s at the end. The sit-ups were definitely the “rest” period and I moved through hem pretty quickly. The Pushups were pretty tough after all those wall balls.. Great job 7:09 pm! Thanks Monsini!
Didnt get to go in today
Did squat 5×3
95#, 125#, 145#, 165#, 175#
Did some pull up practice with kipping
Managed to get 12 in, followed by ring rows to continue to build strength
Followed by an extremely slow 2.8 mi run. Typically takes me 24-25 min, sometime less to go 3 miles. Today I couldnt run fast, managed to finish 2.8 mi in 34 min =\.
Strength ( back squat ) 5X3 regime ,kept it lighter side with extra depth and a 2 sec pause .
WOD = 10:41 I think? Pic of board blocked the seconds I wrote. Chris your still da man buddy even if you don’t know how to take a picture with your telephone,lol thanks for a solid class bro!
, Great work peeps !
STR: back squat make-up 7/13
WOD: “Chief”
10:25
Great work 7:00pm!
Thanks Monsini!
GYM
WOD- 12:42 (8 lb wb, knee push ups)
I knew I should bang out as many wall balls as possible at first, did 35 to start then broke up in 20, then 10, then 5. They felt great today.
Great job 6 pm!
Wall balls! Wow.
Back squats first, % make up from…7/13 I think? Whatever the last % day was. Heavy! Definitely felt myself coming forward a bit on the heaviest set.
Pretty sure I overestimated the wall balls and severely underestimated those push ups. I went light on the wall balls with the 6#, mental sets of 20 – not all sets were 20 unbroken but the small sets definitely pushed through it mentally. Those push ups though! I got a quick 15 or so in and my arms were done. I was trying for at least 5s after that but it was more like 3s for most of it. Finished 13:33.
Great work 7pm, thanks for the extra push at the end! Thanks Chris!