Tuesday 5/23/17
Warm Up & Mobility
OLY
EMOM 3: Clean Pull + Power Clean + Front Squat + Jerk
EMOM 3: 2-3 Clean & Jerks (singles)
or
Gymnastics/Skill
3 RNFT
pullup practice
jump rope practice
‘Chief’
Go as far as you can in 11 minutes…
4 Deadlifts (155/105)
3 Hang Power Cleans
2 Push Jerks
1 Chest to Bar pull-up
Ascending reps of +2 each round…
Record total reps completed
Oly
135 reps (105#)
Great work 5am, thx PJ.
Enjoy the day.
Oly – used it to warm up to WOD weight (85#)
“Chief”
137 reps (85#)
This was a fun one! And what a huge difference the change in my pull-up grip made. Good work 5am, thanks pj!
Open Offseason
30 seconds C2B
30 seconds Box Jump Overs 30/24
WOD: 147 (105#)
Love how smoked my forearms were afterwards. Nice work 6 am. Thanks PJ!
Oly- warmed up to 85#
WOD: 125 (75#, C2B/kpu)
was able to cycle the hang power cleans
started with c2b, but had to switch to kipping pull-ups
Great job 6am! Thanks for making those cheat sheets Gaff! super helpful!
Mobility
“Chief”
125 45#, ring rows
I probably would have gone with 55# but I need my arms to be working to keep packing up my house. Thanks for the warning Coach PJ!
Great work All Stars! I missed you all and it felt great to be back at it this morning. Moving WOD is in high gear but I couldn’t miss this one – loved it!
Thanks Coach PJ!
#135 for 130 reps
Nice job coach Phil and the 830 misfits 🙂
Off to Seattle, hope my Jammie’s don’t seize up!
OLY
Up to 95#x2
WOD: 121
75#, C2B
Loved this one!
Tuesday 5/23/17
EMOM 3: Clean Pull + Power Clean + Front Squat + Jerk
(55, 65, 75lbs)
EMOM 3: 2 Sq Clean & Jerks (singles)
(95, 100, 105lbs)
WOD: “Chief”
Go as far as you can in 11 minutes…
4 Deadlifts (65lbs)
3 Hang Power Cleans
2 Push Jerks
1 Chest to Bar Kipping pull-up
Ascending reps of +2 each round…
(Got 130reps)
Great class Gaff! Awesome WOD! Nice work 430pmers!
Great work today, Judy – your barbell movements looked solid.
OLY
1st 3 minutes – 35#
2nd 3 minutes – 55#
“Chief”
stayed with 55# – 140 reps (ring rows)
First 3 rounds went unbroken, then was dropping like crazy after that 🙂
Totally different WOD at 4:30p than it would have been at 6am. I was awake – LOL!
Way to work 4:30pm’ers! Great seeing you all. Especially Michele P!!
Thanks Coach Gaff!
Great work this afternoon Janet, glad to see you in the afternoon, really solid barbell movements during the WOD!
Oly: used it to warm up to wod weight
WOD: 108- wrote it down wrong on the white board, my bad! (75#, jumping pull ups)
My arms are still super sore from yesterday so this was definitely a tough one! Nice job 8:30 folks & thanks Phil!
7PM PRs
>OLY -155
>WOD – 146 (135#)
Awesome WOD, lots of fun! I’m glad I made it!
Thank you Gaff!
Great work Gus! Kept a nice pace start to finish.
Oly : 125#
Wod : 134 – 105#
Nice work 7Pmrs .
Thanks Gaff !!
Great work Ariel – barbell movements looked good, way to grind out a tough one.
OLY- Worked with an empty barbell and really focused on using the hook grip
WOD- Kept it very light and focused on the movements– my lower back has been very tight the past couple days so I played it safe. I got into the round of 14 deadlifts, just kept it moving. Kipping pullups felt good, and my form felt great in the other movements
Thank you, Gaff and great job 6 pm.
form was on point, Christina – really good work today!