Paul and Eric celebrating the end of the gruelling WOD 22 to End Veteran Suicide
Warm Up and Mobility
Gymnastics/ Skill
3 RNFT
Pull Up Practice
Box Jump Practice
Open Prep
EMOM 5
5-10 C2B Pull Ups (work on quality, not volume)
Strength
Front Squat
65% x 8
75% x 3
85% x 3
95% x 1-2
100% x 1-2
65% x Max Reps
“Gummy Bear”
5 RFT
10 x Pull Ups
15 x Deadlifts 135/95
20 x Lunges (Alternating)
*If posterior is still blown up from 17.1 sub Deadlifts with sit ups
Dude, Carl time to hits some squats.
Gym
Worked on some butterflies to get my rhythm back
“Gummy bear”
10:07
Good work 5am, thanks pj!
Open, EMOM 5: 5 CAB
WOD: 7:08 (95#)
Holy Nick. Awesome.
Great job 6 am. Thanks PJ!
Strength w/Bobby Regionals
WOD: 9:25 (95)
Great work, 5 am. Thx PJ.
Enjoy the day.
Forgot to write on the whiteboard. oops!
Did some lighter front squats with my good bud Steph. Focusing on form and getting back into good habits.
65# x 7
85# x 5
95# x 4
105# x 2
WOD 9:33, 85#
5 rounds of: 5 jumping pull ups + 5 big kips, 15 deads, 20 lunges
PJ, thanks for the new ideas on working the kip as part of WOD pull ups. I do not think I have really worked on my kip while tired with elevated heart rate. It was different in a good way. Will defiantly do more of this in future WODs.
Strength: 165#
WOD: 9:07 (RR, 95#)
Thanks for a fun class, Sarah!
Mobility
“Gummy Bear” 10:19
RR/85#/14 lunges
Decisions…decisions…If there are deadlifts and sit ups…the struggle is real! Went with deadlifts since my back is not horrible. I usually avoid lunges but since they may show up in the Open I figured I better try to do them. I can’t get my knee to the ground but perhaps it will “magically” happen if I have to do them…and the magic will never happen if I don’t keep trying!
Thanks Coach PJ – great tips and motivation to keep moving!
Great work All Stars – and especially Big Daddy Nick! Miss you and it is always great to see you walk through the door!
Strength: front squat
65%x8 95#
75%x3 110#
85%x3 125#
95%x2 140#
100%x1 145#
65%x8 95#
WOD: 11:28, 5 jumping pull ups, 5 kip swings, (75#) Great job 6AM! Thanks Pj!!
Pull-ups/mobility – practiced some jumping C2B at Open standards; no rep!
Gummy Bears – 6:17
(5 jumping pull-ups/5 tight kip swings, 85#, 20 flutter-kicks)
No lunging in the knee today so had Pj pull something out of his backpocket 🙂 Wanted to do 95# on the DL, but went with 85# and was able to get through all rounds without dropping the bar (slight pause after rep 10).
Hopefully, if I’m nice to my knee all week, it will perform, if needed, for 17.2.
It wasn’t Koach K and Lady Gaga today, but Coach Pj and Nick are a great substitute.
Thanks Coach Pj!
STR – light front squats
Gummy Bears – 8:59 (5 RR + 5 Kips, 85#)
Really great energy this morning at the 5am!
Thanks PJ for the great coaching – Loved adding the kips in!!
Open:
EMOM 5:
5 C2B
WOD: 8:36
5 RFT
10 pull-ups
15 DL @ 85#
20 lunges
Lloyd- 7:56 75#
Nicole- 8:13 55#
Light front squats today felt heavy….Definitely tired.
This wod snuck up on me. I need to work on getting along better with lunges. Finished 10:52 I think, ring rows and 85#. Thanks Krystle.
Strength
Front Squat
5 x 2
95/125/155/175/185
Felt great to be front squatting again!
WOD – 7:26 (115#)
Great job 7:00 pm! Thanks Krystle!
Forgot to write on the board…
165×8
205×3
255×3
275×2
305×1
And Forgot to do the max at 65%….
9:58 with rows
Gym – more Kipping pull up practice. 3 still my limit. Like Lloyd with the butterflies 😊
WOD 9:26
Jumping pull ups (2 plates). Good for practicing the hip drive.
75# deadlift – felt heavier than I thought it would but got through all sets unbroken
20 lunges
Fun workout without any moves I hate!
Great job 6 pm. Thanks Krystle!