Warm Up and Mobility
Mobility – Top to Bottom
Skill Work – Work 2 biggest weaknesses
“F-O-X”
AMRAP 10
20/17 Calorie Row
16 x Wall Balls 20/14
20 x Double Unders
8 x Thrusters (light)
20 x Double Unders
4 x HSPU’S
20 x Double Unders
2 x Ring Muscle Ups
Low intensity and focus on the quality of these movements. If need be, adjust the rep schemes to fit your needs. Be smart, bring on 17.4 !
Worked muscle ups and semi-freestanding handstands
“F-O-X”
1+28 (35# thrusters, RMU pulls)
Good work 5am, thanks pj
worked MUs and dubs
went through the movements 1+
prediction: 16.4 repeat
thanks PJ – great work 5am.
Enjoy the day.
AMRAP 10
14 Calorie Row
8 x Wall Balls 10#
20 x Singles
8 x Thrusters 35#
20 x Singles
4 x Dumb Bells #15
20 x Singles
2 x Ring Row HARD
Thursday Smorgasbord is AWESOME! And they always contain my weaknesses because I have so many to choose from…but that’s ok because there are some that I would avoid if I could but not today – if it wasn’t in the workout it was in the warm up.
And I got the movie!!! LOVE this one!
Love the birthday vibes! Way to celebrate another year of life!
Thanks Coach PJ!
Since 2 of my favorite weaknesses were in the warm-up and the WOD, I did some extra mobility.
Did 10 wall balls and very light thrusters to save the knees for tomorrow.
Took Coach Mike’s advice and did the WOD at a pace to enable me to have a normal converation at any time with Coach Pj – whatever that really means 🙂
Graat class Coach Pj! Really going to town with those warm-ups !
And thank you for choosing a picture with me in my favorite pose 🙂
I know the movie!!