Warm Up and Mobility
Gymnastics/Skill
3 RNFT
Handstand Practice
Jump Rope Practice
Open Offseason
EMOM 6
5 x Strict Deficit HSPUs (you choose, make it challenging)
50 x Double Unders
Or
Oly
Clean and Jerk
Warm Up/ Skill
Clean Pull +Power Clean + Front Squat + Jerk
EMOM 6
2 – 3 Clean and Jerk
*Can use for warm up for workout
“Donkey Kong”
EMOM 3
3 x Push Jerk + 2 Split Jerk
EMOM 4
2 x Push Jerk + 1 Split Jerk
EMOM 5
1 x Push Jerk + 1 Split Jerk
OLY
WOD – 185#
EMOM3 – 95
EMOM4 – 95, 115, 115, 115
EMOM5 – 135, 145, 145, 165, 185
Nice work 6am, thanks PJ!
OLY
“Donkey Kong”
EMOM 3
3 x Push Jerk + 2 Split Jerk- 65#
EMOM 4
2 x Push Jerk + 1 Split Jerk- 75#
EMOM 5
1 x Push Jerk + 1 Split Jerk- 80,85,90,95,105
Thanks PJ & nice job 6AM!
“Donkey Kong”
EMOM 3 65#
EMOM 4 70#
EMOM 5 70#, 75, 80, 75
OLY
Thanks, Pj! Great work, 5am!
OLY – worked on form
“Donkey Kong”
EMOM 3 – 45#
EMOM 4 – 55#
EMOM 5 – 60#, 65#, 70#, 70#,75#
Way to work all stars!! Loved all the Lulu talk 🙂
Thanks coach Pj!!
EMOM 3 – 25#
EMOM 4 – 30#
EMOM 5 – 35/45/55/65/70
What a great way to start the day! LOVE the EMOM!
Great work All Stars!
Thanks Coach PJ! I will have to see if I can get friend Joe to a friend’s class.
I DID MY FIRST BOX JUMP EVER BEFORE THE WOD!!!!
EMOM 3: 55#
EMOM: 4: #85
EMOM 5: #115, #125
CLEANED 135#
I DID MY FIRSTBOX JUMP EVER BEFORE THE WOD!!!
EMOM 3: 55#
EMOM 4: 85#
EMOM 5: 115#, 125#
Cleaned 135# post WOD
EMOM 3: 55#
EMOM 4: 75#
EMOM 5: 95# ended with 105#
I’ve taken 3 weeks off, stayed lighter tonight but felt great! Glad to be back!
OLY
WOD: Got 105#
Failed @ 115# twice
You got it next time!!
Open Offseason
EMOM 6
5 x Strict Deficit HSPUs (25#)
50 x Double Unders
WOD: 215#
Thursday 8/17/17
OLY: Clean and Jerk
Warm Up/ Skill
Clean Pull +Power Clean + Front Squat + Jerk
EMOM 6
Clean and Jerk (65lbs)
WOD: “Donkey Kong”
EMOM 3
3 x Push Jerk + 2 Split Jerk
(65lbs)
EMOM 4
2 x Push Jerk + 1 Split Jerk
(85lbs)
EMOM 5
1 x Push Jerk + 1 Split Jerk
(95, 105, 125, 120, 125f)
Awesome class Mike, thank you for the encouragement and push ! Great work 430pmers!
Dialed in Juds!!
Feeling beat up from the rest of the week but I couldn’t miss emom day!
Oly to warm up for the wod, #65-75#.
Emom 3- 65#
Emom 4- 75#
Emom 5- 85#, 105#, 115#, 120#, 125#.
Thanks Michelle!
WOD:
Oly to warm up
Emom 3- 65#
Emom 4- 75#
Emom 5- 85#
Thanks Michelle