Give what you have today
Warm Up and Mobility
Strength
Front Squat
60% x 8
70% x 6
80% x 3
90% x 1-2
80% x 3
70% x 6
Super Set way down for experience
Gymnastics / Skill
3 RNFT
Handstand Practice
Double Under Practice
Open Offseason
EMOM 6
30 seconds of Handstand Walk
30 seconds of double unders
“Greetings and Salutations”
EMOM 12
Hang Snatch, Low Hang Snatch, Snatch
(Do not need to be UB, climb in weight )
Oops! Forgot the board and tablet today! Still not awake.
Gymnastics
WOD – 55#
Glad you made it to class today even though you were half asleep! 😛
Strength
Greetings and Salutations: worked up to #125
Great work 5am, thx Krystle.
Enjoy the day.
That last snatch went up like buttah! Nice job today!
Strength: Front Squat
60% x 8: 125
70% x 6: 145
80% x 3: 165
90% x 2: 185
80% x 3: 165
70% x 6: 145
“Greetings and Salutations”: 115#
Snatch…it’s like calculus: you know when you get it right, and for sure when not. Thanks Coach Krystle!
Great job All-Stars.
Great analysis. Way to dial it in today Rjae!
Ooops! I think I forgot to post on the board, too.
Gym – worked on wall walks. Tried for some big dub sets, but they weren’t interested today. Got a couple around 30.
Greetings and Salutations.
50#
Where as I am still hitting PRs (tiny ones) with other lifts, my snatch is going backwards.
Fun class with Rjae and the Ladies!
Great tunes for the dancing EMOM – thanks Koach K!
You are mastering those wall walks! You are capable of so much more than you give yourself credit for. 🙂
GYM – wall walks (kinda) Feet up on the wall- check! Move my arms – no way! So fearful of my head hitting the floor. I’m hoping I can just get one…that’s all I want…one!
I did some swinging from the rings too. Knees up on rings – still weird but working on them for the comp.
Greetings and Salutations – 50#
No squatting for me though. Just snatches. And it was good.
Thanks Koach Krystle – the tips and the warm up were fun. It got a little scary when you said row for 30 MINUTES!
All Stars were on FIRE with snatches. Rjae has found his calling – all the snatches! And his socks make my day!
Making great progress Lori! You’ll be walking on walls in no time!
Gym: Got an unassisted handstand!! Couldn’t have done it without Coach Krystle!
Greetings and salutations: 40#; initially started from the hang for the first few minutes then Coach Krystle told me to start pulling from the floor. My squat stance needs some work- felt like Bambi with my knees coming in- will need to work on that!
Awesome work this morning all stars!! Thanks Coack K!
So excited for your first handstand!!! Can I get a witness…Heck YEAH! Great work!
A natural ALL STAR! Keep on challenging yourself – you got this!
That handstand was AWESOME! Followed by some great bar movement on the snatches today! All before the sun was up 🙂
6pm!
Gym
WOD -115#
I worked up to 115 and kept failing the low Hang so I dropped to 95 for the last three rounds . It’s being a long break, it feels like my snatches wore off!
Thank you Gaff!
Way to get back at it, Gus. Great job staying in the fight both mentally and physically.
Love me some emoms!! Thanks for throwing this one in, Mike. Everything still feels super heavy after last weekend but great opportunity to drill snatch form. Great work tiny 6pm, thanks Gaff!
Great work Liz, your Emom work was on point, way to stay in it physically as well as mentally.
Strength
Front Squat
135/160/180/205/180/160 (Superset down)
WOD
Dealing with a bit of a shoulder issue so I squat cleaned instead of snatched. Worked up to 135#.
Thanks Gaff! Great job 7:00 p.m!
Great work Brian. Front squats and EMOM looked solid.
Hope you enjoyed a cold one after your lurong weigh in prior to the WOD.
, took torrential down pour night off due to knowing I will have a Lighter schedule soon and long stretches and forced day offs will have to be instilled of my end..:)