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Warm Up and Mobility
Oly
High Hang Clean
3 x 1
Or
Gymnastics/Skill
3 RNFT
Handstand Practice
Box Jump Practice
Open Offseason
EMOM 6
28′ Handstand Walk + 8 Pistols
3 x Seated Broad Jump (distance not height)
“Waingro”
EMOM 3
3 x High Hang Squat Clean
EMOM 3
2 x Hang Squat Clean
EMOM 3
1 x Squat Clean
1 minute transition
AMRAP 4
100m Run
10 x Burpees over Bar (lateral)
10 x T2B
Gym – kip HSPU work (thanks Lauren!)
EMOM3 – 95#
EMOM3 – 125#
EMOM3 – 155#, 175#, 195#
Squat cleans felt great today
AMRAP – 2+110
Gym – kip HSPU work (thanks Lauren!)
EMOM3 – 95#
EMOM3 – 125#
EMOM3 – 155#, 175#, 195#
Squat cleans felt great today
AMRAP – 2+110
Nice work 6am, thanks Chris!
WOD: EMOM 3: 65#, EMOM 3: 75#, EMOM 3: 80#, 85# (PR!)
AMRAP: 3 + 110 (Knees to Chest)
OLY
Thank you so much, Chris! Let me know if there are any future mopping issues; I’ll take over!
Great work, 5am!
I meant to say 2+110, not 3+110!
Gym/Skill
Worked on my body by Drake with some DB Strict Press
Jumping from plates to box – legs weren’t feeling jumpy today.
WOD
EMOMS – 35#, 45#, upto 75# (squat cleans are getting there)
AMRAP – 1 + 115 (K2Fab)
Prefer the 3, 4, 5 minute EMOMs to the added AMRAP.
Thanks Coach Monsini
Wednesday 6/14/17
OLY: up to 85#
Snuck in some gym/skill after the 3×1
EMOM 3:
5 HSPUs, 1 ab mat
WOD:
EMOM: up to 115#, f@125#
AMRAP 4: 2+100
6 T2B
OLY: worked up to 115#
WOD:
EMOM 3- HH Squat clean 95#
EMOM 3- H squat clean 105#
EMOM 3- squat clean 120#
Amrap 4:
10 KB SDHP 44#
10 burpees over the bar lateral
10 K290
(2+17)
Nice job 4:30 & thanks Coach Phil!
Open Offseason
EMOM 6
30 sec handstand hold (alternating hand lifts) + 8 Pistols
3 x Seated Broad Jump
WOD: 205#, 2 + 109
Way to get after it. Thanks Phil…awesome class.
Warmed up for emom with oly work, 65# & 85# – used these two weights for the first two emoms, then 115#, 125#, and 135#. Failed 135# on the first try and made it on the second.
Amrap 4- 100m run, 6 burpees, 10 k2f – 1 + 7. Short workout but definitely a burner.
Great work 6pm. Thanks Krystle!