Happy Birthday to Ashley C!!! (Sunday)
Warm Up and Mobility
Gymnastics/Skill
3 RNFT
Pull Up Practice
Box Jump Practice
Open Offseason
EMOM 6
1 x Muscle Ups + 2 Dips, 2 x Muscle Ups + 3 dips etc + 6 – 8 Weighted Pistols
Or
Oly
Warm Up/Skill
High Hang Power Snatch + Snatch Balance + OHS
EMOM 6
1 – 3 High Hang Snatch
“Orange Tic Tacs ”
70-60-50-40-30
Double Unders
50-40-30-20-10
Ab Mat Sit Ups
OLY – 155#
WOD – 7:51
Nice work 6am, thanks PJ!
Oly
did Annie rep scheme – 9:35 – my dubs fizzle out after about 25-30 so got some good work in under fatigue.
way to work 5am, thx pj
Enjoy the day.
WOD: 8:58 (singles x 2)
OLY
Thanks, Pj! Great work,5am!
#assberries
Did extra MOB work instead of Oly or Gym Skill… post-comp soreness is no joke! lol
WOD: 10:54 (Doubled the jump rope numbers and did singles)
Great job 5AM, always a pleasure to join you!Thanks PJ!
Orange Tic Tacs
9:03 – Singles
I had to ask…do I take it down to Annie or leave it “as is” – Coach PJ says as is and so it was…and I got through it faster than I thought. YAY!
Great work All Stars…never stopped moving!
Thanks Coach PJ – loved the story…Rail Trailers are everywhere and so are their friends! Thanks for never letting me off easy! 🙂
Tuesday 9/12/17
Mobility
WOD “Orange Tic Tacs ”
140-120-100-80-60
Single Unders
50-40-30-20-10
Ab Mat Sit Ups
(Got 8:23)
Great class lauren, lots of fun! Awesome job 430pmers!
Gym: worked on dips & pull-ups, linked together 5 which I’ve never done before!
WOD:
“Orange Tic Tacs ”
17-15-12-9-6
Assault bike calories
50-40-30-20-10
Ab Mat Sit Ups
10:05
Knee was bugging me today and I didn’t want to jump on it, so did AB cals instead, super tough! Glad I did it though. Nice job 4:30 & thanks Lauren!