Happy Birthdays to Coach Kelley G (Monday) and David Stewart aka Stewie (Tuesday)!!
Warm Up and Mobility
Gymnastics / Skill
3 RNFT
T2B Practice
Squat Therapy
Open Offseason
3 minutes
Max T2B
Oly
Snatch Complex
EMOM 3
Snatch Pull + Power Snatch + OHS
EMOM 3
2 – 3 Snatch
“Traffic Jam”
AMRAP 10
10 x Burpees
10 x Box Jump Overs 24/20
10 x Med Ball Cleans 20/14
Hump Day, Rest Day! By the lack of comments, it must have been the same for the Demo Squad and All Stars 🙁
Early to work day so Rest Day! Hopefully back at it tomorrow…hoping for a meeting cancellation.
OLY – Kept it light working up to 115# making sure I am hitting my hips and full extension
WOD – “Traffic Jam”
5+5
Thanks PJ for keeping us moving. Way to get after it 5 am. Everyone enjoy the day.
OLY
Worked up to 135# keeping it light to focus on form and locking core down which is a big focus lately of mine.
WOD
Got 5+ 20
Really liked this one today great combo of movements the WB Cleans got spicy quick. Great class this morning PJ and way to get after it this morning 5 am awesome energy.
OLY: stayed light (max. 85#) to focus on form.
WOD: 4 + 12
Thanks for a fun class, Sarah!
WOD – 6 + 27 (1 arm Ring Rows, 1 arm Dumbbell OHS 10#).
Great job 4:30! Thanks Gaff!
Great work this afternoon, Lefty.
Glad to see you are being both smart about your wrist but also still coming in and doing what you can to get your fitness. Stay positive.
OLY: only up to 2×65# on last 3 EMOM. Not feeling confident in this lift.
WOD: 5
14#, 20″
Solid OLY sesh Katie, don’t be too hard on yourself. You did the Oly work the right way, working your form, dialing it in, making sure to hit the positions. The weight should not even be a factor – work the movement, get the mechanics down cold – there’s plenty of time after that to build in weight.
Gym
Wod- 4
6# , plate jumps
Great 6 pm class
Thanks coach Krystal
Gym, WOD: 5+17 (14# med ball, 1/2 the burpees) under Phil’s advisement I knocked down the burpees because I had done a bunch and was still sore from the day before. Workout was tough but quick. Thanks coach Krystle for the great class & good job 6pm!