Warm Up and Mobility
Oly
Make Up Day
Or
Gymnastics/Skill
Pull Up Practice
Jump Rope Practice
Open Prep
EMOM 5
30 seconds C2B + 30 seconds Pistols
“Mad World”
EMOM 4
3 x Hang Power Snatch
EMOM 4
2 x Hang Power Snatch
EMOM 4
Hang Power Snatch
Luce you’re not even a head taller than Stewie sitting!
Haha 🙈 I’ll blame the angle of the picture lol 😂
Finally got the movie! Love this one! Great pick and clues Mike!
🙂
GYM – Worked on pull up basics today! Awesome tips from PJ!!
Mad World – Worked up to 75#. Going lower in my dip has helped me get under the bar a little bit faster.
Awesome job ladies of the 5am!!
Thank you PJ for the awesome coaching!
Have a great day!!
Gym Skill–pull up coaching was great. It’s encouraging to hear many are not able to do pull ups in the beginning.
WOD-up to 55#
Thanks PJ and awesome 5 am ladies!
EMOM 4
8 Box Jump Overs 20″ + 20 Sit Ups
EMOM 4
6 x Box Jump Overs 24″ + 10 Sit Ups
EMOM 4
2 x High Box Jump Overs + 5 Sit Ups (worked up to 36″ then a PR of 39″ after the WOD)
Great job 9:30! Thanks Mike!
Abs for days kid, great work!
Friday 12/23/16
Mobility
WOD-
EMOM 4 : 3 hang power snatch
45, 50, 55, 55lbs
EMOM 4: 2 hang power snatch
60, 65, 70, 75lbs
EMOM 4: 1 hang power snatch
80, 85, 90, 95lbs
Thank you mike, awesome and fun class!!!! Great job 430pmers!
Dialed in kid, looked great!
7PM PRs (@6:30…)
>OLY
H Pwr Snatch
>WOD
165#
175# after time was up, and I t’s a tie with my Snatch and my Pwr Snatch
Thank you Mike!
So awesome, great form tonight brother!
Almost forgot to post… Got to WOD with an old friend. Kathy loved her CFRT experience.
GYM Hanging on the rig kipping practice
EMOM with dancing – the best kind
Up to 60#
Thanks All Stars for making Kathy feel the love.
Thank you Coach PJ – Kathy now knows the fun of rowling.