Warm Up and Mobility
Oly
Snatch
1RM Snatch
Or
Gymnastics/ Skill
3 RNFT
Pull Up Practice
Jump Rope Practice
Open Prep
EMOM 5
2-4 Ring Muscle Ups + 6-12 Pistols
“Winner”
AMRAP 12
5 x Hang Power Snatch 115/75
30 x Double Unders
7 x C2B Pull Ups
20 x Double Unders
10 x Burpees over bar (Lateral)
10 x Double Unders
Oly – snatch
Worked up to 115
“Winner”
3+5
Good work 5am, thanks krystle!
snatch – worked up to 125 – overhead a little cranky this am.
Winner: 3 rounds (#85) – the larger sets of dubs still cause me problems, but I am able to hit sets of 10 pretty consistently which is encouraging.
Great work 5am, thanks Krystle.
Enjoy the day.
Snatch: 155#
WOD: 3 + 42 (95#)
Great job 6 am! Thanks Krystle…appreciate the skills guidance.
Gym/skill: dubs & pull-up practice
WOD: 2+7, 45# trying to focus on form with the snatches, RRs, and dub attempts. I spent a ton of time trying for the double unders but never going to get them consistently if I don’t work on them! Nice job 6AM, thanks Coach Krystle!
OLY – no squatting – worked on light power snatches (up to 50#)
Winner – 3 + 25 (35#, RR) Dubs been erratic lately; will work on them Thursday to be sure they don’t become a weakness.
Great warm-up and class Koach K – thanks for the new tunes 🙂
Battling a left shoulder issue. It usually feels a bit better after working out.
Snatch: 85#
WOD: 4 + 2 (65#, singles)
Great job this morning, everyone!
OLY – Snatch worked on form – I have to ride these down so I am focusing on landing in a squat.
Winner – 2 + 68 (55#, RR)
I was able to do double unders in this WOD – proving that Saturday was not a fluke! Woo hOO! Very excited about that – wasn’t sure what was going to happen today! LOL
Awesome job 5am! Thank you Krystle!!
GYM/skill
Worked to link 2-3 C2B
Still really struggling with dubs
WOD: 3+3
55#, 1/2 dubs, 4 C2B
Spent more time on singles than dubs.
Tuesday 3/7/17
OLY: 1RM squat snatch
101 lbs (PR)
WOD: “Winner”
AMRAP 12
5 x Hang Power Snatch 55lbs
30 x Double Unders
7 x Ring Rows
20 x Double Unders
10 x Burpees over bar (Lateral)
10 x Double Unders
(Got 2+42)
Shoulders/arms felt dead today, Advil kind of night for me haha! Thanks Mike! Awesome effort 430pmers!
GYM: Dub and pull-up kip practice
WOD: “Winner”
4 + 100 (2x Singles, 85#)
Great work 9:30!
Thanks Mike!
Gymnastics/ Skill
3 RNFT
Pull Up Practice
Jump Rope Practice
WOD – 3 + 1 (65#, 10 x Dub Attempts)
I really struggled with the dub attempts tonight especially the last round. Hard not to get frustrated but all I can do is keep working on them. Eventually they’ll click.
Great job 7:00 pm! Thanks Mike!
Oly- worked on form, really trying to nail that down before attempting any sort of 1RM, thanks for the tips Mike!
“Winner”
3+60
55# hang power snatch
5 pull-ups
dubs
pull-ups are feeling better and better!!
Eeeeverything was sluggish today. Bar felt heavy from the get go, didn’t get after any weight during oly. Stayed at 55#. Haven’t snatched in a few months.
Kept 55# for the wod, singles, ring rows, and 10 regular burpees. No step downs or step ups today, though, tried to focus on making them into a smooth efficient movement. Those actually felt pretty good. Finished 3+40.
Looking forward to cleans tomorrow! Thanks Mike!
Glad I made it in for this one, and thx Mike for the tips on snatch. 4+106 doubles singles jpu and 50#