Kassia, Gus and Cassie!
Warm Up and Mobility
Oly
EMOM 3
High Hang Power Clean + Front Squat + Jerk
EMOM 3
1 – 3 High Hang Clean and Jerk
(Use as warm up for WOD)
Or
Gymnastics/Skill
3 RNFT
T2B Practice
Jump Rope Practice
Open Offseason
3 RNFT
5 – 10 x Strict T2B (head forward, legs straight)
10 – 18 Pistols
50 x UB Double Unders
“A Brothers Justice”
EMOM 3
Power Clean + 3 Push Press + 2 Push Jerk + 1 Split Jerk
EMOM 4
Power Clean + 2 x Push Jerk 1 x Split Jerk
EMOM 5
Clean + Push Jerk + Split Jerk
To make sure I didn’t over sleep once again, I had 3 alarms set. One next to my bed, one in the kitchen and one in my spare bedroom, well it worked, I was able to get out of bed and actually be 10 minutes early! See Coach Chris, no need to the 5 AM class to call me.
Oly
EMOM 3 High Hang Power Clean + Front Squat + Jerk
EMOM 3 3 High Hang Clean and Jerk
Ended with 85#
EMOM 3 Power Clean + 3 Push Press + 2 Push Jerk + 1 Split Jerk
EMOM 4 Power Clean + 2 x Push Jerk 1 x Split Jerk
EMOM 5 Clean + Push Jerk + Split Jerk
I set three alarms every day…and they all go off every 5 minutes.
Did I mention I’m not a morning person?
Gym – no more K2Fab, now working on Almost K2elbow 🙂 Dubs are back, endurance is not. I keep telling myself I need to do 100 a day until I can string them all together.
A Brother’s Justice
EMOM 3 – 35#
EMOM 4 – 45#
EMOM 5 – up to 70#
Felt better than earlier in the week.
Love EMOM days, especially the ones that can be turned into Dancing days. And with Coach DJ Pj’s awesome playlist, it was a complex dancetastic morning.
Congrats to Therese for PR’ing her alarm clocks.
Thanks Coach Pj!!
OLY – needed to make sure I could get the rhythm of the EMOM down!
A Brother’s Justice
EMOM 3 – 35#
EMOM 4 – 40#
EMOM 5 – up to 60# Failed at 65# But they were full squat cleans!
I thought I was going to miss today because of work but I got it worked out and was super excited when it turned out to be an EMOM day. NEVER want to miss an EMOM day!
Thanks Coach PJ – the music was EMOM worthy and a nice little TBT never hurts!
Open (modified): Something new…pistols.
WOD: “A Brother’s Justice” 125#
Shoulders and form feeling better.
Nice job 9:30!
Thanks Mike!
Getting sooo much better overhead Marc!
OLY
WOD: 105
F push jerk x2 @ 115#
Love this kind of EMOM. No self-pressure to PR!
😊
“A brother’s justice”
EMOM 3
Power Clean + 3 Push Press + 2 Push Jerk + 1 Split Jerk
85# across
EMOM 4
Power Clean + 2 x Push Jerk 1 x Split Jerk
105# across
EMOM 5
Clean + Push Jerk + Split Jerk
125/135/140/145/150
Gym: worked on T2B and double unders . EMOM 3: 40#. EMOM 4: 50# . EMOM 5: 55#, 60#, 65#.
Thursday 6/29/17
OLY: light to warm up
WOD: “A Brothers Justice”
EMOM 3
Power Clean + 3 Push Press + 2 Push Jerk + 1 Split Jerk
(55lbs)
EMOM 4
Power Clean + 2 x Push Jerk 1 x Split Jerk
(75lbs)
EMOM 5
Clean + Push Jerk + Split Jerk
(95, 105, 110, 115, 120lbs)
Awesome class Michelle!!! Loved it! Great job 6pmers!
6pm representing on emom day!
Oly warm-up at 65#, kept that for the first emom. 75# for the second emom, then 95#, 105#, 110#, 115#, 120#.
Thanks Michelle!
Open
WOD: 195#
Way to go 6 am. Thanks PJ!
Late post!!!
16:30
>OLY- High Hang Pwr Clean & Split Jerk
205#
>WOD- 95/135/ finished 205#
Missed the Jerk on 215#
Thank you PJ!