Bobby W
Warm Up and Mobility
Strength
Front Squat
5 x 2
Gymnastics/Skill
3 RNFT
Handstand Practice
Box Jump Practice
Open Offseason
3 RNFT
Handstand Walk (no more than 30′)
5 x Kneeling High Jump
“Cold War”
EMOM 12
15 x Burpees (even)
15/12 Calorie Row (odd)
Gym/Skill: Handstand work (wall and free-standing)
Cold War: 15 burpees/13 cals
Great warmup Coach Monsini.
Way to work 6am.
Enjoy the day.
“Rest” day for me due to work. Thought I might be able to get to 4:30 class but another interview got scheduled for this afternoon. 🙁
Don’t worry burpees…we shall meet again!
Strength: 135# front squat. Thanks for the technique tips, Coach Monsini.
Cold War: 13 burpees / 15 cals.
Warm up was fun. I’m glad that Lloyd trusted me enough not to land on him.
Gym – wall walk attempts; box jumps. Got 1 jump with no plates – WooHoo!
Congrats to Rebecca for getting her first HSPU!!!
Cold War: 10/10 – that was the plan.
Got all 10 burpees, but the cals went from 8 – 11 – slow transitions on and off the rower.
I found the perfect JYD partner – Nicole! She’s very low to the ground 🙂 🙂 And just when I thought the warm-up was over – we suicided sprinted!!
Didn’t expect so many to show up for this one. Great job by all 15 All Stars!
Thanks Coach Monsini!
is good to be back after one week off!!
Gym:
Worked on box junp over – 3/10
Handstand in the wall and hold for 30 sec. – focused on form. Good tips from coach Monsini.
“Cold war”
13 Burpees averege
15 Cal.
Good job 5am!!
Thanks Monsini!
Man oh man still out of breath from that one!!
Str.-85/105/125/145/165 strength has been feeling good lately. 🙂
“Cold War” 6/10
Awesome job 9:30! Thanks coach Mike for getting us through that one & prepping us mentally.
Have a great day!
You crushed it kid!
STR – Front Squat
Worked up to 145# – which is a 5# PR. Didn’t notice the weight until after! 🙂
Cold War – 15,15,9,10,10,10/12 cals
I couldn’t keep up with the burpees, my quads were fried by round 3. A mentally challenging WOD in the sense I wanted to give up! But, I did what I could and managed to keep up with the row and get some rest after those rounds (thank goodness).
5am seriously crushed it!! Thank you Monsini for the excellent instruction!!
Strength front squat 5×2
65, 85, 105, 115, 125 lbs
First time front squatting in forever, easing back in!
WOD:
EMOM 12 of burpees and cal row
10 burpees and 10 calories
(With the 30 sec test I was going in with 9, but happy I stuck with 10 for each)
Great job 430pmers! Great class Mike, thanks for pushing us through the WOD!
And push you did, you are back kid!
Lloyd- 10 burpees 15 cal row
Nicole- 12 burpees 9 cal row
Yikes! Tough one tonight. The humidity was not forgiving. 8 burpees/6 cal row. Pretty consistant on the first 4 rounds, last two were closer to 40 sec. work.
Started with some front squats. Actually felt ok, I think it’s been a while since I’ve done front squats…again.
Thanks Krystle & Mike- all that yelling really does keep us going…great work on this one 6pm.
The humidity was unforgiving but so we’re you on that workout Liz!
Strength ( front squat ) 5 X 2
135# X 6 deep pause warm up the rest were really deep & smooth from top to bottom
185—– 205 —– 225 —–235 remembering to lead with elbows Is huge!
WOD = 15 / 13 Once heavy into rounds my average time to spare between rounds was ( 10-15 sec ) Loved this workout even though it sucked and I was drooling ,sweating and talking to myself last 2 rounds ,,lol
Thanks Mike n Krystle !!!
Nice work peeps it was humid for sure !
Way to enter that level , fight and earn it tonight Carl!
Strength: 115/135/145/145/145
15/12, agh burpees I tell you. Did handstand push up practice at home
Yup those Burpees are something else Adda!
Open Prep
3 RNFT
Handstand Walk ~ all UB, approx 25′
5 x Kneeling High Jump onto 2/3/4 10# plates
WOD: 15 burpees/12 cals
Brutally hot and humid at the 4:30 – way to work, guys! Thanks for the push, Mike!!
The humidity definitely rolled back in this afternoon. But you guys battled that well and got after that EMOM!
GYM- HSPU using 3/2 abmats
WOD- 11/8, great job 7 pm!
16:30
>Strength –
Front Squat 5×2
135, 165, 195, 225, 255×1 (failed 2nd rep)
255# was good for a 10# PR!
>WOD –
EMOM12 – 15burpees/14cal
Burpees 15,15,15,15,12,14
Cal Row 14,14,12,12,11,10
A hot one for sure!
Thank you Mike
Strength
Front Squat 5 x 2
Worked up to 195#
WOD
15 Burpees/13 Cal Row
Burpees 15, 15, 15, 15, 15, 14
Cal Row 13, 13, 13, 12, 11, 10
That was grueling. My lack of good rowing technique really caught up with me quickly on this one. I had no power from my legs on the last couple of rows and I had zero time between the rows and burpees the last 3 rounds. I definitely want to see this one again though so I can try and improve on last night’s score.
Great job 7:00 p.m. I definitely needed you guys to help me get through this one! Thanks Krystle and Mike!
GYM: HSPU/ Box Jumps
WOD: “Cold War”
14 brp / 15 cal
Awesome class. Had to rank in the top 5 for “sweatiest ever” !
Thanks Mike!