Warm Up and Mobility
Gymnastics/Skill
3 RNFT
Handstand Practice
Box Jump Practice
Open Offseason
4 RNFT
5 x Max Deficit HSPUs
3x Max Height Kneeling Jumps
Or
Oly
Warm Up/Skill
High Hang Power Clean + Front Squat + Jerk
EMOM 6
1 – 3 High Hang Clean and Jerk
“Pregnant”
With a 14 minute clock complete
For Time
150 x Wall Balls 20/14
Remaining time find a heavy
Squat Clean Thruster
(No thruster Jerk)
OLY – 165#
WOD – 8:50, 175#
Broke it up roughly 25, a bunch of 15s to about 100, and then 12 from there with a final set of 15.
Nice work 6am, thanks PJ!
OLY: 165
WOD: 8:55/165#
15’s until about 100, then a couple tens back to 15’s to close.
Thanks for the help PJ and nice work 6 am!
OLY – 65#
WOD: 8:26 (6#/75#)
My arms are toast from a lot of overhead the last couple of days, so went super light with the ball. Thought it would be faster than it was. Did a bunch of 15’s, then some 10&5, then some 5-4-3-2-1 at end. Planned on 65# for the squat Thruster, but that felt light, so I put on another 10 and got 75# just after the clock said “time”! Some days I don’t know my own strength; may have been able to eeek a few more pounds.
Expected a small cherry-picking class today, but those all stars obviously don’t like cherries 🙂
Thanks Coach Pj! Way to keep us moving on the hottest, humidiest day of the summah!!
GYM: HSPU and Box Jump practice
WOD: “Pregnant”
7:51 / 145#
Way to push through 9:30!
Thanks Phil!
Mobility – cuz all the parts are sore
Karen – DONE – out of time but I finished. Thinking maybe 16:00
I really,really wanted to pick the cherries…but I just couldn’t do it. I knew I would be mad at myself for not doing it. It was worse than I expected and yes…I cried near the end. So no matter what the time was it doesn’t matter…it matters that I did the best I could with what I have and I didn’t quit! I even set up a bar for the thursters because I wanted to believe I would get off the wall…NEXT TIME I WILL!
So grateful for the support of the All Stars – I needed that push at the end.
Thanks Coach PJ!
WOD: 10:00
12# WB
110# squat clean thruster
10:19, did push presses instead of wall balls.
20 reps at 55, then 130reps at 35lbs.
My right knee started bothering me during the warm up, thank you for the alternative movement Mike. Loved doing all the push presses and few cleans! Great class Mike, lots of fun and laughs today! Awesome job 430pmers!
Way to grind that out Juds, take care of those arms!! 😉
Open
Loved the kneeling jumps. Think I got to 25 (thick) + 15 (thin) + 15 (thick).
WOD: 8:33, 155#
Way to get after it 4:30! Thanks for the push Rebecca and Joe B. Thanks Mike!
Mobility: knees have been an issue this week
WOD: modified to 150 PP 35# 9:05, 110# power clean
Thanks for the modifications Mike and nice job 4:30!