Some of the “All Stars” at the Friday Night Fiesta!
Warm Up and Mobility
Oly
Snatch
3 x 1 Hang Snatch
Or
Gymnastics/Skill
3 RNFT
T2B Practice
Jump Rope Practice
Open Prep
EMOM 3
5 x Strict T2B + 5 Kipping T2B + 5 K2E
EMOM 3
40 x Double Unders
“Shopping Spree”
For Time
50 x Sit Ups
75 x Double Unders
150 x Wall Balls 20/14
OLY/extra MOB – worked with 15# bar
Shopping Spree – 13:19 (8#)
situps unbroken
DUBs – 42/27/6
WB – 30/15/10’s/downhill after 100
Long breaks in the Wall Balls – breathing was tough today.
Had a little bit of everybody at the 6am and Coach Peej had a lot of no one at the 5am 🙁
Thanks Coach Pj!
Oly – hang Snatch (worked up to 135)
Shopping Spree: 12:01 (50 dubs 16#)
Great work 6am, thx PJ.
Enjoy the day.
Gym /open combo
WOD = 12:17
Sit ups unbroken @ approx 90%
Dubs are getting slowly better I had a few good flurries going with a handful of trip ups . I have to remember to relax . HA! Lol
Wall balls were marked off in groups of 25 count & were broken up as needed being on the conservative side as to not super smoke out .
Only 4 no reps & all were for height.
Great class peeps , thanks Mike for the cool tip & the WOD push .
Way to kill the wall Balls brother!
Monday 1/16/17
Mobility
WOD- got 13:10,
50 ab mat ub sit-ups
60 dubs
150 wall balls, 10lb WB
Open Gym
Great, fun class Mike! Thank you! Legs were fried from the weekend wods, so I was happy to get through all those wall balls! Nice job 930amers !!
Definitely smoked legs today!
Gymnastics: Rope, T2B
Thanks PJ. Definitely got what you meant about the T2B kip. Worked dubs.
“Shopping Spree”: 12:10 (singles x2)
Broke WB into 10s from the get go. Great work 6am. Thanks again PJ!
“Shopping spree”
10:58
50 sit ups , 75 singles
100 wall balls #6
Wall balls and I have a love hate relationship
Nice 430 class coach pj was in class always nice to see the morning man
Thanks coach gaff
Great work during Oly and way to keep yourself moving during the WOD this afternoon!
Gymnastics/Skill
3 RNFT
T2B Practice
Jump Rope Practice
WOD
For Time 10:46
50 x Sit Ups
150 Single Unders
150 x Wall Balls 10#
Felt good to get back to wall balls. Great job 7:00 pm! Thanks Monsini!
Mobility – def needed this after skating 6 games today!
WOD: 10:47
Glad I could make it in today. Way to work 7pm! Thanks Monsini!
7 PM PRs
>OPEN –
Emom3 -3str T2B, 4t2b, 5k290
Emom3 – 40 Dubs
>WOD – 12:11 (16#)
Thank you Gaff! Outstanding as usual!
Great work this afternoon, bro (you took the 4:30, hope you didn’t go back and do it again with the 7pm lol).
Way to grind through those WBs, good mental toughness right there.
Oly. Worked with bar to get form and stop hating snatches. Practice and profess. Thanks for coaching Monsini!
“Shopping Spree”
11:20
50 sit ups
150 single unders
150 8# WB. Again, thank you Monsini for hips tip – helped a lot. Made a big difference.
Tough but fun one.
Next time Phil should have to use my jump rope for the WOD. He can use the 8# WB too! 😉
*progress
*progress
Gym/skill: knees are definitely getting up higher for those toes to bar, just have to really get the kip down.
WOD: 12:16, 150singles & 8# wb, tried to break it up in sets of 20 but then once I hit 60 I broke them up in 10s. Once I got to 100 I did two sets of 15 and two sets of 10. This was a tough one on the legs and my knees have been feeling shaky lately unfortunately. Thanks for the great class Mike!
You moved well through the Sam, the legs will come back!
OLY: worked with 55 at heaviest, felt good
WOD: 12:20, single unders, worked in 10’s from beginning on wall balls.
Thanks Pj and 5am!
Oly- worked up to 85#. Really feeling good on form lately, the weight is definitely coming along, happy with my progress
“shopping spree”
sit ups and dubs were no problem, moved through them pretty quickly. The wallballs is definitely where I struggled, I had to do sets of 10 and some sets of 5. Glad I stuck with 10# WB
12:24 (10# WB)