Lori G
Warm Up and Mobility
Strength
Back Squat
50% × 5
60% × 3
70% × 1
80% × 1
90% × 1
101+ × 1
Gymnastics/Skill
3 RNFT
T2B Practice
Jump Rope Practice
Open Offseason
AMRAP 5
Complex of
2 x Strict T2B + 4 Kipping T2B
Add 2 each successful set
30 Double Unders
“Pet Store Fire”
AMRAP 8
10 x Box Jump Overs 24/20
10 x Strict Ring Dips
100m Run
BS – 260
Store Fire 5+1
Great work 5 am, thx PJ
ENJOY THE DAY.
STR: 185#
WOD: 5+2 (box press ups)
Loving the rain today. Hope everyone had a great Labor Day Weekend.
STR: 95# – 5# PR – I did not do any back squatting this cycle and could have gone heavier but didn’t push it today.
“Store Fire” 3 + 15 (plates, bench dips)
Fun time with the All Stars – love all the PRs happening and the energy. Four days off is a bit too much – definitely felt it today.
Thanks Coach PJ! Beware of the blank whiteboard! Definitely got us warmed up!
Strength % back squat
WOD- got 4+4, 20 inch box jump overs , J2S ring dips, 100m runs
Awesome class Phil! Thank you! Great job 930amers!
Strength: Back Squat
50%: 110
60%: 130
70%: 155
80%: 180
90%: 205
105: 225 (20# PR)
Felt good, don’t think I lost form along the way. Ran out of time for second attempt at 245, pretty sure I should have it.
“Store Fire”: 4 + 70
Out of the gates felt great…was hoping to make 6 rounds but kissed the box hard with both shins when I lost focus for a moment. Strict dips felt really good.
Great work 6am.
Mistyped: 10# PR.
STR: 135, 15# PR. I sat this last cycle out, so I was not expecting to PR at all.
Pet Store Fire: 4+13, J2S. Really like those ring dip mods
Correction: 10# PR, not 15.
Str 65# I know I could do more , time ran out
“Pet store fire ”
4+12 plates and bench dips
Great 430 class
Thank you Sarah
P.S. I know the movie ( only watched it 1000 times when one of the girls was little )
STR – 5×5 power snatch
35 – 55 (5# increases)
WOD – this was very deceiving!
10 min amrap
15 KBS (35#)
10 box step-ups
6 + 22
All the KBS were unbroken.
Planned to stay for open gym to work on comp stuff, but was there was nothing left and I couldn’t stop sweating. Did a few KB snatches, then had to call it a night.
Strength ( back aquat )
Wasn’t feeling close to a PR tonight and I knew it when I was in the lower 300s
WOD = 5 + 17
Great job on all the PRs tonight everyone at the 4:30 !
Thanks Sarah !
Thanks Sara for pushing me to do an additional 10, I would have stopped at 205. 215# was the final number, making it a 15# max over the highest number I’ve even done, but that has been years since I had last done 200.
WOD: 5+13
16:30
>1RM back squat
305# (20#PR)
>WOD 5+15
Thank you Sarah!