Ready to Row
Thursday 11/9/17
Warm Up and Mobility
Gymnastics/Skill
7 – 10 Minutes of
Alternating between
Pulls
– T2B
– Pull Up / C2B
– Muscle Ups (Ring and Bar)
– Butterfly
Box Jump Practice
– Rebounding
– Height
– Overs
Open
EMOM 6
5 x Strict C2B + Max UB Kipping
2 – 8 Pistol Jumps (Try to jump onto something)
Or
Strength
Front Squat
65% x 8
75% x 6
85% x 3-5
75% x 5
65% x 7
Super Set way down for experience
“Be the Ball”
EMOM 3
1 x High Hang Squat Clean + 2 x Push Jerk + 2 x Split Jerk
EMOM 3
1 x Hang Squat Clean + Push Jerk + Split Jerk
EMOM 6
1 x Squat Clean + Split Jerk
STR
WOD – 205#, attempted 235# but just couldn’t get out of the squat… next time
Nice work 6am, thanks Chris!
Strength work
WOD: worked up to 170 – the wrist is feeling better.
Great work, 5am, thx Monsini.
Enjoy the day.
Gym Skill: Got my first box jump! Also worked on K2C.
WOD: Worked up to 95# which is a 5# PR for me.
Great morning for me, thank you Chris for all the box jump help!
Awesome job as always 5AM!
WOD: worked up to 90, which is a 20# PR for me on split jerk!
Gym: OMG–strung together a few Kipling pull-ups!!!
STR: (after class) worked percentages from 110# 1RM
Thank you so much, Mike! What a day of learning and progression.
Great work, 9:30!
You killed it today Coy!!
STR
Front Squat %
WOD: worked up to 105#
Haven’t done split Jerks in a loooong time, so I wanted to keep this on the lighter side. Since I haven’t done cleans in a few weeks, 105 felt so heavy! Overall, my goal was to get back in the swing of things and not pull my neck. Mission accomplished!
You sure did, looked awesome tonight Katie!!
Gym/skill: worked on kipping pullups and gave chest to bar’s a try, also worked on consistently jumping to the 24″ box.
WOD: worked up to 120#, 5# PR and with the right footwork I feel like I could have done more.
Thanks Krystle and Brittney for the photos! Nice job 6PM!
Thursday 11/9/17
Mobility
WOD: “Be the Ball”
EMOM 3
1 x High Hang Squat Clean + 2 x Push Jerk + 2 x Split Jerk
(55lbs)
EMOM 3
1 x Hang Squat Clean + Push Jerk + Split Jerk
(65lbs)
EMOM 6
1 x Squat Clean + Split Jerk
(85, 95, 105, 115, 125, 135 x 2 with sq clean but f the jerks)
Great class Mike, thank you! Awesome job 430pmers!
Awesome job as always Juds, love the dance moves!
6PM
>OPENish
>WOD -220#
Thank you Krystle!
4:30pm
GYM – Practiced my first Box Jumps
WOD – Worked up to 155#
Thanks for all of the teaching, Mike!