Gary and Coach Gaff
Warm Up and Mobility
Gymnastic/Skill
3 RNFT
Ring Dip Practice
Box Jump Practice
Open Offseason
EMOM 6
2 – 6 Muscle Ups
Triple Hurdle Jumps
Or
Strength
Deadlift
65% x 5
75% x 4
85% x 3
75% x 4
65% x 5
“Sauerkraut Sandwich”
3 RFT
10 x C2B Pull Ups
10 x Burpees
30/26 Calorie Row
300m Run
Strength – light DL work with Stewie, my back has been a Lil tight.
13:52 (25 cals)
Thx PJ and great work 5am.
Enjoy the day
The picture above looks like the finishing wave of the AARP fun run.
You are too hard on yourself, you guys look fantastic!
Open EMOM 6
4 BMU (attempts, not feeling it this morning)
Triple hurdle jumps
WOD: 12:15 (25 cal)
Glad the rain moved somewhere else. Nice work 6 am! Thanks as always PJ.
Mobility/rehab
WOD: 13:34
6 kipping pull-ups
22 cal row
This was scaled perfectly for me, Thanks PJ!
Great job 6am!
GYM: Ring Dip and Box Jump practice
WOD: “Sauerkraut Sandwich”
13:40
Great WORK 9:30!
Thanks Mike!
4:30 Gafternoon!
>OPEN
4/4/3 UB MUs
30″ hurdles jumps
>WOD 15:38
Thank you Gaff!!
Great duet pic btw!!
Solid effort, today Gus.
Strength – I don’t know my percentages yet but worked on my deadlift form and did 5X5 at 85#. Gaff pointed out it’s a great move for those of us who are vertically challenged. Finally!
WOD – 13:17 (ring rows, 20 cal row, 200 meter run) the scaling on the WOD was perfect for me.
Thanks Gaff! Great class 4:30!
Great work on the deads and way to be smart with your modifications for the WOD and hit the intended stimulus! Your progress is commendable – keep it up!
Strength
It’s been a while since I did some dead so I pulled an audible to get things moving & shaking again
135 X 6 —225 x 6 —275 X 5 —295 X 3 —275 X 5
WOD = Hit 14 minute cap just shy of 200M Mark and stopped ……I should of kept going to finish on this one now that I know and was told to finish it out ( but was in a zone and didn’t register ) thanks buddy ,I love & forgot bout Gaffs back up trusty ace in the hole stop watch .
The row beat me up big time ,the run was an exhausting fast jog & the last round of C2B where doubles n singles ……Bottom line I was exhausted & worked my ass off !!!
Great class ,nice work & thanks Gaff for the awesome push as always!
Deads looked solid tonight Carl. Although the outcome for the WOD was not as planned, the effort was there. Way to grind.
Gym/skill: box jumps at 26″ and worked on jump to support & lower down in the ring dips. Triceps were on fire!
WOD: 13:31, jumping pull ups & 22cal row.
Thanks for the great coaching Gaff & way to crush it 4:30!
Great work, Sam. Solid gym skill sesh and was to work during the WOD. You killed it.
12:59… WHOA! Took every ounce of energy out of me 🙂
Deadlifts felt pretty good last night, lower back was a little tight going in but lifts were good.
Modifications galore as is the usual lately on the wod, did 10 RR, 10 push ups, 26 cal, and 26 sit ups per round. Worked out perfect, I think I finished at 13:47? Something like that.
Great Tuesday night, thanks Gaff!