Keri W
Warm Up and Mobility
Oly
EMOM 3
High Hang Power Clean + Front Squat + Jerk
EMOM 3
1 – 3 High Hang Clean and Jerk
Or
Gymnastics/Skill
3 RNFT
T2B Practice
Jump Rope Practice
Open Offseason
4 minute clock
1 x Strict T2B + 2 Kipping, 2 x Strict T2B + 3 Kipping etc
“District 12”
For Time
50/45 Calorie Row
400m Run
30 x Pull Ups
20 x Box Jump Overs 30/24
10 x Ring Muscle Ups
Oly – worked up to 125#, used it to get my shoulders warm for the wod
“District 12”
13:08 (40 cal, 5 BMU!)
No failed BMUs this morning 🙂 just focused on 5 good solid attempts and surprised myself. Good work 5am, thanks pj!
9:32 so nice to run outside! Nice big class today at 930a.
Thank Coach Phil, nice smooth flowing class.
Have a great weekend everyone.
OLY: worked up to 115#. Thanks for the tips, PJ.
WOD: 8:58 (RR, 20″ box, C2B & ring dips)
Thanks for a great class, Coach Phil!
GYM: T2B practice, dub practice.
WOD: “District 12″
10:09 (24”, C2B w/ring dips)
First day back after 12 day absence (sick). Planned on BMUs, but didn’t have it in me. Able to do C2B and added the ring dips.
Great work 9:30!
Thanks Phil!
Friday 4/7/17
GYM/skill: still struggling with dubs
WOD: 11:40
45 cal row
400m run
30 kipping pull-ups
20 box jump overs, 24″
10 C2B + 10 ring dips
LOVED this WOD!
Skill: Dubs – was happy, didn’t trip on any large sets at all!
WOD: “District 12”
For Time
45 Calorie Row
400m Run
30 x RR
20 x Box Jump Overs 20in
10 x Kip Chest to Bar + Dips
(Got 10:01)
Great class Kelly, thank you!! Awesome job 430pmers!