Caption this!
(Jess and Nicole)
Warm Up and Mobility
Oly
Jerks
Push Press
1 x 10
Push Jerk
2 x 3
Split Jerk
3 x 1
Or
Back Squat
60% x 10
70% x 8
80% x 3-5
70% x 6
60% x 8
Super Set way down for experience
“Kielbasa”
AMRAP 14
400m Run
30 x Wall Balls 20/14
20 x Burpees over the bar
10 x Hang Power Clean 165/115
Oly: 225# (10# PR)
WOD: 2 + 400 (115#)
Thanks for the push Gaff. Way to gut it out 6 am. Thanks PJ!
STR – Squats felt good today, superset on the way down
WOD – 2+150 (20#, 115#)
Smooth cleans thanks to tip from PJ about transitioning from one to the next.
Nice work 6am, thanks PJ!
OLY:working on the split jerk with Pj (and Susan!)
WOD: 2+300 (I’m estimating on that distance; I didn’t hear the final call because I was breathing so hard!) (10#, 70#)
Thank you, Pj!!! Great work, 5am!
Oly: worked up to 185 (my wrist is still nagging)
“Kielbasa” – 2 + 401
AMRAP 14
400m Run
30 x Wall Balls (16)
20 x Burpees over the bar
10 x Hang Power Clean (115)
Was able to track Rjae down on the last run and get one WB in before the buzzer.
Great work 6am – thanks PJ!
Enjoy the day.
Oly
Jerks Push Press 1 x 10
Push Jerk 2 x 3
Split Jerk 3 x 1
AMRAP 14 2 rounds
200m Run
30 x Wall Balls 8#
18 x Burpees
10 x Hang Power Clean 55#
Welcome back PJ, I haven’t seen you in a few weeks.
STR
WOD: 1+432 (10#, 85#)
was not feeling it at all today, really struggled all the way through. Glad I got it in though! Thanks PJ, great job 6 am!
STR
“Kielbasa”
2 rounds
200m run
8# wall ball
15 burpees
55#
Horrible…even at 6 am it was ridiculously warm…couldn’t see because of the sweat in my eyes. Ashley says…that’s when you know you are committed when you do it even though you will be blinded by sweat! SO TRUE! Disgusting but true!
So many sweaty All Stars – way to push through it.
Thanks Coach PJ – Welcome back… definitely missed you. 🙂 Our rows were nice and straight.
OLY: worked up to 155#
WOD: 2 + 402 (16#, 95#)
Nice work 9:30 — and thanks Mike!
Holy crap Brian, you were so fast today!!
OLY: Push Press, Push Jerk, Split Jerk. Kept medium weight in favor of form work.
WOD: “Kielbasa”
2 + 250 (115#)
Way to get after it 9:30!
Thanks Mike!
Crushing it Marc, movements look better every time!
2 days in a row!
5×5 back squats
Sets 1&2 @ 65#
Sets 3&4 @ 85#
Set 5 @ 105#
Working back in, just needed to find that muscle memory, feel the barbel again, and build up my mental game.
Kielbasa 1+27
200m
15wb 6#
12 burpees
9 hh cleans 65#
Trying to be patient with myself while I rebuild cardio conditioning & lost strength. Step by step.
Thanks for a great 4:30 Gaff! Nice work rail trailers!
Great work Sam.
Back Squats looked solid and you kept yourself in motion start to finish.
Like riding a bike – you got this!
STR:
60% x 10- 110
70% x 8- 130
80% x 3- 150
WOD: 1+455 (10#, 85#)
Nice job 9:30 and thanks Mike for the great class!
STR
WOD: 1+ 455 (16#, 75#)
1 + 434
Regular burpees
10#
85#
Struggled hard core through this entire WOD. Time of the month is kicking my ass. PJ looked at me one too many times thinking “why aren’t you moving?” hehe
STR- Back Squat % work
WOD- 1 + 450 (10# wall ball, 15 burpees)
Thank you Gaff and great job 6 pm!
The mental battle with this one started when it was posted Monday night! Running and burpees and wall balls all in one…but I already took two rest days over the weekend and cherry picking gets you nowhere!
Str – back squats were a struggle in the heat and humidity. Definitely felt run down even then. Did some serious modifications on this wod to make sure I kept going. 200m run, 20 WB(8#), 15 burpees, 10 hang powder cleans (75#). Planned to go heavier on the cleans but I wanted to make sure I could hang on to the bar at least for sets of 5. Got 1+236.
Great work 6pm, thanks Gaff!
Rockstar status! 😎