All the ladies with Coach Phil
Warm Up and Mobility
Strength
Front Squat
50% × 10
60% × 5
70% × 3
80% × 1
90% × 1
101+ × 1
This is a max out session. You do not need to use these % to achieve it. Use what works for you.
Or
Gymnastics/Skill
3 RNFT
Pull Up Practice
Jump Rope Practice
Open Offseason
EMOM 6
3-6 x Muscle Ups + 30 Double Unders
Partner Workout
“Wild Thing”
AMRAP 10
6 x Strict Pull Ups
7 x Deadlifts 275/195
8 x Strict HSPUs
9 x Box Jumps Overs 30/24
One person works while the other runs 200m with a plate 45/25
STR – 100# PR
Partnered with Lori !
AMRAP 10
6 x Ring Row
7 x Deadlifts 115#
8 x Strict Dumb bells 15#
9 x Plate Jumps (2 35#)
One person works while the other runs 200m
Team “Orji”: 5 + 13
Way to bring it 6 am. Did Janet proud. Thanks PJ!!
STR – Front Squat 100# (15# PR)
Partnered with Theresa – Soul Sistahs
6+18
(RR,115#,15# db press, plate jumps)
All Star Pink Power – saying see you soon to the badass master Janet!
Thanks Coach PJ – you didn’t look tired but we knew you were but you made it to the pahty!
Mobility/chatting with Janet
Partnered with LC
3+7
I did: strict pull-ups with blue band
195# deadlifts
box HSPU
25# plate for the 200m run
fun WOD! great job 6am!
Friday 9/29/17
Strength: did some push presses and deadlifts to warm up
WOD: “Wild Thing”
AMRAP 10
6 x Strict Pull Ups
7 x Deadlifts 275/195
8 x Strict HSPUs
9 x Box Jumps Overs 30/24
One person works while the other runs 200m with a plate 45/25
Got 5 rounds partnered with Joe.
We changed it up a little due to his Competion tomorrow and my knee issue.
125lbs/225lbs Deadlift,
Kipping pull-ups,
kipping hspu,
box jump overs 20/30in (wrote 24in on white board by accident),
WB running 200m with 20lb. I used 10lb on my first run then I ran without weight, First time running in a long while and just wanted to keep it light.
Awesome class Gaff, thank you!!! Great job 430pmers!!!!
Great work Judy!
Strength
Front Squat 25# PR (255#)
Pretty psyched with the progress so far this strength cycle!
WOD (Partnered with Dan)
4 + 28 (225#, Box Push-ups, 45#)
Great job 4:30! Thanks Gaff!
Awesome FS’s Bri 🔔!
STR – found my max front squat at 90#. It was a 25# PR!
WOD- paired up with ashley for team Ash Squared. We got 4 rounds even.
RR
115# DL
Box push-ups w/ab mat
Plate jump overs
200M w/15# plate
Partner with the phenomenal Rebecca, team Reboy
5 + 13 (band assisted pull-ups, 105#, box/knees HSPU, 24″)
Thanks, Krystle! Great work, 6am!