How low can you go?!!
(Coach Michelle killing some cleans)
Warm Up and Mobility
Strength
Deadlift
65% x 5
75% x 4
85% x 3
90% x 2
95% x 2
90% x 2
Or
Gymnastics/Skill
3 RNFT
Pull Up Practice
Jump Rope Practice
Open Offseason
3 RNFT
1-4 Strict Muscle Ups
10-14 Pistols
5 – 10 Triple Unders
“Piper Down”
AMRAP 14
10 x Strict Pull Ups
15 x Ab Mat Sit Ups
10 x Ring Dips
30 x Double Unders
10 x Squat Clean 135/95
“Piper Down” – 3 + 15
AMRAP 14
10 x Strict Pull Ups
15 x Ab Mat Sit Ups
10 x Ring Dips
30 x Double Unders
10 x FS (2 rds) SqCl (1 rd)[95]
my wrist continues to bug me, so I did front squats for the first two rounds and single sq cleans for the 3rd
thx pj way to work 5am
Enjoy the day.
STR
WOD- 3+5 (105#)
Nice work 6am, thanks PJ!
WOD: 3+31 (RR, 2-second holds for Ring Dips, 2 x singles, 70#)
STR
Thanks, Pj! Great work, 5am!
STR: DL 365 2x
WOD: 3 +50 ( 95#, 2X singles)
Thanks for the help Phil, extra motivation helped!
STR – Deadlift % – right on schedule…in search of my 200#+
WOD – 3 + 35
RR/Bench dips/60 SINGLES/60#
I never do more singles than the amount of dubs in a WOD – till today – I planned on 30 singles but kept going to 60 – unbroken! Then twice more all sets unbroken. It is a little thing in the grand scheme of workout PRs – not a muscle up or a pull up or a HSPU – but it felt like that to me this morning. I think I hate jumping rope more than burpees. My knees hate it and I get frustrated with the number of times I would have to stop because I trip up. But this morning it just worked. I don’t practice them because they hurt – but I want to do them in a WOD because I can. I had to go to power cleans because my back was a bit sore and the first couple of lifts were not good.
Great work All Stars! The brightest Stars around! Way to push!
Thanks Coach PJ! Our asses were yours this morning for sure. Wouldn’t have it any other way!
Strength % work
WOD- 3+104
(Ring rows, box dips, 60 singles, 55#)
1 squat clean short of 4 rounds! Lol. I’ll get it next time.
Thanks Lauren, great job 4:30!!
Strength with Matty ( deads )
WOD = 3 + 61
New rope ( RPM session 3 ) proved to be a worthy purchase
30 unbroken on round one and very lil break ups on the rest
Strict pull ups got tough
Great 4:30 ! Nice job everyone!
Thanks Lauren !
7PM PRs
>STRENGHT- 5×2 DL with BrianM
240,270,300,335,340
>WOD- 3+4 (20 DUB attempts)
Back doing DLs for strength training for the longest time, I can’t even remember! It felt really heavy!
….and I must’ve forgotten my DUBS home! ….again!
Thank you Lauren!