Kassia and Ariel
Warm Up and Mobility
Oly
Warm Up/Skill
3 x 1
Back Rack Strict Press + Back Rack Push Press + Snatch Balance + OHS
1RM
OHS
Or
Gymnastics/Skill
7-10 Minutes of
Alternating between
Body Weight Presses
– Handstands
– HSPU
– Handstand Walk
– Ring Dips
Jump Rope Practice
– Single Unders
– Double Unders
– Triple Unders
Open
Free Standing HSPU into 20′ Handstand Walk
Max UB Double Unders
“Origami Unicorn”
AMRAP 5
9 x HSPUs
6 x Hang Power Clean 185/135
3 x Bar Muscle Ups
Rest 2 minutes
AMRAP 5
9 x Burpees
6 x Deadlifts
3 x C2B Pull Ups
Oly – worked up to 155, didn’t want to climb much higher, wrist is finally feeling better
“Origami Unicorn”
AMRAP 5
9 x HSPUs
6 x Hang Power Clean 115
3 x Bar Muscle Ups
3+1
Rest 2 minutes
AMRAP 5
9 x Burpees
6 x Deadlifts
3 x C2B Pull Ups
4 rds
Great class, Monsini – way to work 5am
Enjoy the day.
AMRAP 1: 3+9 (70#, jumping pull-ups)
AMRAP 2: 4+5 (70#, jumping pull-ups)
Oly (did not attempt OHS 1RM)
Thanks, Chris! Great work, 5am!
WOD
AMRAP #1 – 3 + 14
AMRAP #2 – 2 + 13
65#/RR/15#DB press
Oly – No max yet, focused on form.
WOD:
AMRAP 1: 3 (65, RR, Box Press)
AMRAP 2: 4 (65, RR)
GYM: Worked the body weight shoulder movements
WOD: “Origami Unicorn”
3+12 (Pike,115#), 4+7
Small but Mighty 9:30!
Thanks Phil!
Worked OLY today, haven’t done OHS with much weight in a while. Worked up to 70#, pleased with that and they felt pretty good.
WOD:
3+6 with 20# dumbbell presses, 70# HPC, and ring rows
Then 2+4. 70# and ring rows. Considered modifying number of burpees but decided to just push through and focus on moving the whole time.
Working my way back. One day at a time.
6PM
>OLY- got to 215#, 10# under PR
>WOD- 2+4 / 4+9 (155#)
Awesome WOD, good night overall!
Thank you Lauren!!!
OLY – 187# PR. Attempted 195# Couldn’t get out of the hole.
WOD – 3 rounds/ 4 +9 (155#) Modified 5HSPU and BMU attempts. Cleans unbroken.