Congratulations to Janet D placing third at Ocean States Masters Competition this weekend!!
Warm Up and Mobility
Strength
Front Squat
65% x 8
75% x 3
85% x 3
95% x 1-2
100% x 1-2
65% x Max Reps
Or
Oly
Jerks
Push Press
3 x 5
Push Jerk
3 x 5
“Talking to an Empty Telephone”
AMRAP 10
40 x Double Unders
20 x AB Mat Sit Ups
10 x SDHP 95/65
5 x Ring Muscle Ups
Strength
WOD: 3+3
AMRAP 10
25 dubs
20 sit-ups
10 SDLHP (65)
3 BMUs
My wrist is still bugging me so did BMUs – was able to hit the last set of dubs UB, still a work in progress but getting better.
Great work 5am, thx PJ!
Enjoy the day.
Strength
WOD: 4
60 Singles + Dub Attempts
20 Situps
10 SDHP
5 C2B
One of these days I’ll get my Dubs to work for me vs against me. Way to get after it this morning, 5am. Thanks PJ! Try and stay cool today and hydrate up
STR – 5×2 – 55,65,75,85,95
First time “heavy” squatting since January. Looking forward to actually completing the next cycle.
WOD – 3+90
(60 singles, 55#SDHP, RR/tippytoe dips) Somehow showed up this morning with a pair of lifters and one other shoe 🙁 Tried dubs in lifters and that didn’t go well, so switched to singles in the first round.
Welcome back Coach Pj!
WOD: 3+110 (80 single-unders, 50#, RR w/false grip)Attempted jumping pull-ups again but could not get the kipping going.
STR: Based off 100# max but failed twice on 100% (65,75,85,95,100,65 (10 reps)). It all felt a little heavy today.
Thanks, PJ! Great work, 5am!
WOD: 3 + 66 (singles, 25#,rr)
Felt good to be back at a normal WOD…the Gallagher moving WOD was a killer! Hope to be back again on Thursday!
Great work All Stars!
I missed everyone!
Str: worked up to 175#
WOD: 4+60 (2 x singles; 65#; C2B)
Wow, toasty this morning. Looking forward to the end of the heat wave.
Great to see Coach Mike again!
Was definitely a hot one this morning. You pushed through despite it, way to crush it Brian!
OLY: Push Press, Push Jerk. Kept weight moderate, keeping the form.
WOD: “Talking To An Empty Phone”
3+112 (2xSingle, 85#)
Way to move 9:30!
Great to have you back Mike!
Thanks Marc, great to be back! You definitely keep improving, great work!!
STR
WOD: 4+10 – 75# SDHP, 5 MU pulls working toward that first MU
Nice work 6am, thanks PJ!
Oly – working on form and being more aggressive with the movement. Got up to sets of 5 reps at 50#
WOD 3 + 92
80 singles
20 sit-ups
10 SPDL @ 35#
5 ring rows
Thanks for the jump rope rescue Gaff!! Great job 4:30!!
Great work today, Ashley – your movements improve each class, keep at it!
Strength- 5×3 front squats. Haven’t been keeping up with %’s
WOD- 4+42, subbed c2b’s for mups
OLY
Push Press
3×5
Push Jerk
3×5, got 4 of 5 @ 95#
WOD: 3+46
25 DU attempts
20 sit-ups
10 SDHP 55#
5 C2B
Tuesday 6/13/17
OLY: Jerks
WOD: “Talking to an Empty Telephone”
AMRAP 10
80 x Single unders
20 x AB Mat Sit Ups
10 x SDHP at 55lbs
5 x Chest to bar
(Got 3+ 82)
Great class as always Gaff, thanks for everything! Awesome job 430pmers!
Solid work tonight, Judy – Push Jerks looked good. Way to keep yourself moving through the WOD.
Oly: push press 3×5: 55, 65, 70. Push jerk: 75, 80, 85
WOD: 3+70, 2x singles, jumping pull ups, 55#
Dubs were absolutely not happening today. Feeling stronger with my pull ups! Nice job today 6pm & thanks Gaff!!
Your push jerk form is really solid, Sam.
Way to work!