Friday 5/12/17

May 11, 2017 | 8 comments

Happy Birthday to Katie M !! (Thursday)

Happy Birthday to Katie M !! (Thursday)

Warm Up and Mobility

Gymnastics/Skill
3 RNFT
Handstand Practice
Jump Rope Practice

Open Offseason
EMOM 6
24′ Handstand Walk
50 x Double Unders

Or

Strength
Deadlift
5 x 3

“Right Up Main Street”
AMRAP 12
5 x Burpee Ring Muscle Ups
10 x HSPUs
15 x Goblet Squats 70/53
20 x Lunges (alternating)

8 Comments

Rjae on May 12, 2017 at 12:52 pm

Deadlift w/ Stewie
225 x 3
255 x 3
285 x 3
315 x 1 (hamstring caution)

WOD: 3 + 20 (53#, C2B)

Way to keep the pedal down 6 am. Thanks PJ!
Reply
Pj on May 12, 2017 at 3:16 pm

3 rounds even, woof, good workout to get out the Wed soreness

Thanks Mike
Reply
- admin on May 12, 2017 at 7:03 pm
  
  Very smooth as always Peej!!
  Reply
Katie on May 12, 2017 at 10:42 pm

Strength
DL 5×3
Up to 3×195#

WOD:
5 x Burpee C2B
5 x HSPUs, 1 ab mat + 10# plate
15 x Goblet Squats, 35#
20 x Lunges
Reply
- Katie on May 12, 2017 at 10:53 pm
  
  Oops, 3+27
  Reply
Sam M. on May 12, 2017 at 11:14 pm

STR: deadlift makeup from 5/2
Wod: 4+3 (jumping pull ups, box hspu, 35# KB)
My arms are feeling this one, holding up the kettle bell, the burpee pull ups, & all those HSPUs smoked my arms! But I guess that’s the point right! Nice job 4:30 & thanks Mike & Lauren!
Reply
Robin on May 12, 2017 at 11:26 pm

Strength
Great tips from coach mike 😀
” deadpool”
3+10 rr , hspu from the box , 18# kb
4 out of 5 classes this week,love that I have 3 girls at the box now to motivate me ! Life is good
Thanks coach Lauren and coach mike ( sunshine )
Reply
- admin on May 13, 2017 at 12:25 am
  
  Sunshine!!! 😊
  Reply

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