HalloWOD 2016
Warm Up and Mobility
Oly
Jerks
2 x 5 Push Press
3 x 2 Push Jerk
Strength
Deadlift
60% x 6
70% x 5
80% x 4
90% x 1-2
60% x 5
“Anthropologist”
AMRAP 10
3 x Muscle Ups
6 x Back Rack Lunges 165/115
12 x Box Jump Overs 24/20
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Strength – deadlift
155×6
180×5
210×4
235×2
155×5
“Anthropologist”
4+1 (BMU attempts with 1 successful)
Haven’t gotten a BMU since the Brian WOD… Hopefully they’re back now! Got it right at the end. Now to make it not go away 🙂 good work 5am, thanks Chris!
OLY with Stew & Bobby Regionals
Anthropologist: 4+7 (115/20″)
Great work 5am, thx Monsini!
Enjoy the day!
Strength: Deadlift
60% x 6: 175
70% x 5: 205
80% x 4: 235
90% x 2: 265
60% x 5: 175
“Anthropologist”: 4 + 25 (6 C2B, 115#)
Nice steady pace. Great energy All-Stars.
Thanks Coach Chris! Enjoy the day all.
STR: 3×5 since I haven’t established a max yet.
3×5 @ 235
“Anthropologist”
5 (115# and 6 Chin Over Bar)
Nice job 5 am. Thanks for the pointers on Deadlift Monsini.
Back to back WODS are easier when you have a WOD like this to look forward to! Enjoyed my deadlifts, worked up to 155# but can’t seem to get past that.
6+3 for the WOD. (RR, 45#). I love box jumps and surprisingly am starting to like lunges. Also feeling ready to move off of RR soon with any luck!
Thanks Coach Chris 🙂 i let Lloyd know the Allstars miss him!
GYM – have to keep working on those Knee Ups on Rings for the Comp They are getting a bit more consistent.
“Anthropologist”
6+6 – Ring rows, Ball Slams, Step ups
600m run for fun afterwards!
Trying to keep moving before the comp but not doing anything to make my knees feisty. All Stars were on fire this morning with deadlifts and the WOD. So strong!
Nice to have Matt B back…we missed you!
Thanks Coach Chris for your modifications – definitely got the stimulus! Loved the music – especially the welcome back Kotter intro…that was interesting!
OLY: Shoulders feeling much better. Form getting better.
WOD: “Anthropologist”
5 + 13 (2xC2B, 115#)
Great work 9:30!
Thanks Mike!
Looking good buddy, let’s get to work on those BMUs!
16:30
>OLY
2×5 Push Press – 95,115
3×2 Push Jerk – 145,165,185
>WOD- 6+3 (135#)
Coming back is a challenge!!
Thank you Gaff!
Great work tonight Gus! Way to push.
OLY with Gus , I worked up to 185# my grip could be wider a smidge and cleaning up the form is always a must .Thanks Gaff for the cues
I usually do strength but did deads on Sunday and wanted to practice the push press n jerk.
WOD = 5 + 1 ( 135# ) my ring muscle up are muscled up more than they should be which sucks way more gas out of the tank ..
I need the remember to kip the hell outta the movement and keep the rings tight to body with the Tricep dually flare .
Thanks Gaff ! Nice work everyone .
Great work this afternoon Carl – you kept a solid pace start to finish..
Fist pump
Deadlift (from 10/11):
145×5
165×4
190×3
165×4
145×5
WOD: 5+16
3 highest pulls, 65#, 20″
Great work this afternoon, Katie.
Your movements looked solid.
Great job with the DLs during strength.
STR
Worked with Justin
275# x 6
325# x 5
375# x 4
420# x 1
Felt good today setting up before I go down to the bar was key today will utlize that for sure more consistently.
WOD
5+14 w BMU
This was a great workout today all movements felt really fluid. BMU were unbroken which is huge on a workout for me as they seem to have been missing the last few attempts at them. Thanks for the pushes and the reminder to stay tight in my kip Monsini that was key for me today. Awesome class this morning Monsini thanks for getting us through it, great energy this morning 5am nice big class everyone crushed it.
STR – haven’t established a max yet so did 5×5. Ended on 225. Good to do those again, going to need to do some stretching tomorrow.
WOD – 6+3 (135#, C2B)
Need to do some xtra work and figure out the technique for the BMUs and MUs.
Good work 4:30. Thanks Gaff!
Justin, great work.
Your deadlift form looked good.
Next time pullup practice comes up in Gym/Skill would be a good time for you to work your kip. The strength is there, just need to continue to improve the kip.
STR- Deadlifts felt “on” today. 90% felt super light. Can’t wait for a re-test.
WOD- 5+4 (3x kipping pull ups -kind of- still working on these, 65# lunges)
The first round I did 6 jumping pull ups and decided to switch to kipping attempts because I really want to work on this skill. Also in the first round I did double the lunges 😡 , Whoops.
Thanks Mike, great job 7pm.
STR- deadlifts didn’t feel great today. Form felt off a bit but I think it had just been because I’ve had a few days off! 85×6, 105×5, 125×4, 135×2, 85×5.
WOD- 5+6, doubled the ring rows and went with 55# on the lunges. I probably could have done more but lunges are my weakness!