Wednesday 3/22/17 Mar 22, 2017 | 9 comments Coach Gaff and the ladies Warm Up and Mobility Strength Make Up Day Oly High Hang Snatch 3 x 1 “Double Secret Probation” EMOM 3 3 x High Hang Squat Snatch EMOM 4 2 x Hang Squat Snatch EMOM 5 1 x Squat Snatch Share this:Facebook 9 Comments Brian B. on March 22, 2017 at 2:48 pm Str: Back Squat make-up (200#) WOD: 95# Thanks, PJ. Reply Janet on March 22, 2017 at 2:51 pm OLY – light working on landing in squat; no OHS EMOM – same as above – 15#-40#; worked on landing in a squat. Need to keep practicing on the light side, so that it is more comfortable with heavier weight. Thanks Coach Monsini Perfect demo and great dancing tunes. Reply Lori on March 22, 2017 at 3:34 pm OLY Used this to warm up for the EMOM EMOM 25#/30#/55# Power snatch – no squatting. Between sore knee and sore shoulders I couldn’t squat with weight overhead. Great work All Stars! I’m going to miss seeing Matty in the morning…but look forward to seeing him again! Thanks Coach Chris! Appreciated the preparation for the movement – definitely helped improve my form. Reply Theresa on March 22, 2017 at 7:13 pm Oly: 35# 3 x 1 High Hang Snatch EMOM 3 15# 3xHigh Hang Squat Snatch EMOM 4 25# 2xHang Squat Snatch EMOM 5 35# 1x Squat Snatch Thanks Coach Chris, another good wod for me today! Reply Katie on March 22, 2017 at 11:48 pm OLY WOD: up to 80# from floor 95# from hang. 5# PR Reply Judy on March 22, 2017 at 11:51 pm Wednesday 3/22/17 Mobility WOD: “Double Secret Probation” EMOM 3 3 x High Hang Squat Snatch (55lbs ) EMOM 4 2 x Hang Squat Snatch (65lbs) EMOM 5 1 x Squat Snatch (75, 80, 85, 90, 95lbs) Awesome class Gaff, thank you for all the pointers! 75-95lbs felt great! Nice work 430pmers! Reply Gaff on March 23, 2017 at 1:41 am Great work, Judy! Form was on point today. Reply Gus DeAlcantara on March 22, 2017 at 11:55 pm 16:30 Gaffattack! >OLY- 155# >WOD -175# After WOD 180# for a 5# PR!!! Thank you Gaff! Reply Gaff on March 23, 2017 at 1:42 am Great work Gus, you did a really nice job being sure to hit the positions and dial in your form. Reply Submit a Comment Cancel replyYour email address will not be published. Required fields are marked *Comment * Name Email Website Save my name, email, and website in this browser for the next time I comment. Notify me of follow-up comments by email. Notify me of new posts by email.
Janet on March 22, 2017 at 2:51 pm OLY – light working on landing in squat; no OHS EMOM – same as above – 15#-40#; worked on landing in a squat. Need to keep practicing on the light side, so that it is more comfortable with heavier weight. Thanks Coach Monsini Perfect demo and great dancing tunes. Reply
Lori on March 22, 2017 at 3:34 pm OLY Used this to warm up for the EMOM EMOM 25#/30#/55# Power snatch – no squatting. Between sore knee and sore shoulders I couldn’t squat with weight overhead. Great work All Stars! I’m going to miss seeing Matty in the morning…but look forward to seeing him again! Thanks Coach Chris! Appreciated the preparation for the movement – definitely helped improve my form. Reply
Theresa on March 22, 2017 at 7:13 pm Oly: 35# 3 x 1 High Hang Snatch EMOM 3 15# 3xHigh Hang Squat Snatch EMOM 4 25# 2xHang Squat Snatch EMOM 5 35# 1x Squat Snatch Thanks Coach Chris, another good wod for me today! Reply
Judy on March 22, 2017 at 11:51 pm Wednesday 3/22/17 Mobility WOD: “Double Secret Probation” EMOM 3 3 x High Hang Squat Snatch (55lbs ) EMOM 4 2 x Hang Squat Snatch (65lbs) EMOM 5 1 x Squat Snatch (75, 80, 85, 90, 95lbs) Awesome class Gaff, thank you for all the pointers! 75-95lbs felt great! Nice work 430pmers! Reply
Gus DeAlcantara on March 22, 2017 at 11:55 pm 16:30 Gaffattack! >OLY- 155# >WOD -175# After WOD 180# for a 5# PR!!! Thank you Gaff! Reply
Gaff on March 23, 2017 at 1:42 am Great work Gus, you did a really nice job being sure to hit the positions and dial in your form. Reply
Str: Back Squat make-up (200#)
WOD: 95#
Thanks, PJ.
OLY – light working on landing in squat; no OHS
EMOM – same as above – 15#-40#; worked on landing in a squat. Need to keep practicing on the light side, so that it is more comfortable with heavier weight.
Thanks Coach Monsini Perfect demo and great dancing tunes.
OLY Used this to warm up for the EMOM
EMOM 25#/30#/55# Power snatch – no squatting.
Between sore knee and sore shoulders I couldn’t squat with weight overhead.
Great work All Stars! I’m going to miss seeing Matty in the morning…but look forward to seeing him again!
Thanks Coach Chris! Appreciated the preparation for the movement – definitely helped improve my form.
Oly: 35# 3 x 1 High Hang Snatch
EMOM 3 15# 3xHigh Hang Squat Snatch
EMOM 4 25# 2xHang Squat Snatch
EMOM 5 35# 1x Squat Snatch
Thanks Coach Chris, another good wod for me today!
OLY
WOD: up to 80# from floor
95# from hang. 5# PR
Wednesday 3/22/17
Mobility
WOD: “Double Secret Probation”
EMOM 3
3 x High Hang Squat Snatch
(55lbs )
EMOM 4
2 x Hang Squat Snatch
(65lbs)
EMOM 5
1 x Squat Snatch
(75, 80, 85, 90, 95lbs)
Awesome class Gaff, thank you for all the pointers! 75-95lbs felt great! Nice work 430pmers!
Great work, Judy! Form was on point today.
16:30 Gaffattack!
>OLY- 155#
>WOD -175#
After WOD 180# for a 5# PR!!!
Thank you Gaff!
Great work Gus, you did a really nice job being sure to hit the positions and dial in your form.