Bring a friend Squad Post-WOD
Monday 11/20/17
Warm Up & Mobility
Oly
Jerks:
Push Press
3 x 5
Push Jerks
3 x 5
Or…
Gymnastics/Skill
7-10 Minutes of:
Alternating Between
Pulls:
– T2B
– Pull-ups/C2B
– MUs (Ring/Bar)
– Butterfly
Box Jump Practice:
– rebounding
– Height
– Overs
‘Piano’
3 Rounds of:
1 minute – Toes To Bar
1 minute – Lateral Burpees Over Bar
1 minute – Back Rack Lunges (155/105)
1 minute – Rest
Record reps for each movement – each round
Gym Skill: worked on box jumps
WOD
Round 1: 13/13/14
Round 2: 15/13/14
Round 3: 17/12/15
Thanks PJ! Great work 6AM Allstars!
GYM – BMU pulls, Max height Box Jump (48″)
WOD
T2B – 26/18/18
Burpee – 18/14/12
Lunge – 14/13/14 (125#)
Going from memory, I think these were the numbers…
Nice work 6am, thanks PJ!
NINJA!!!!
WOD:
Situps – 35/35/35
Burpeees – 8/8/8
Lunges – 15/13/13 (15#)
That was a killer…but I didn’t die! Grateful for sit ups because I don’t think I would have had more than 10 K2F and it would have slowed everything else down.
So glad I got to witness Super Ben and his box on box jumps…that was amazing!
Finally able to put a little weight on the lunges. Thanks Coach PJ – the mat helped a lot.
Great work All Stars!
OLY
Push Press 3 x 5, up to 75#
Push Jerk 3 x 5, up to 95#
WOD
3 rounds
1 min T2B (15, 14, 13)
1 min Burpees over bar (lat) (15, 15, 15)
1 min BRL, 65# (16, 14, 14)
1 min rest
Tough one! Thanks, Mike!
Great work Katie, those T2B held up nicely!!
Jerks up to…85? Felt good but didn’t really get after any weight tonight.
I like this style of wod, tough for sure but it’s easy to stay in it mentally when you only have a minute to get as much of something done as possible. It’s like the last minute or two of any other wod when you start pushing to finish a round or whatever, but the whole time.
K2f- 20/21/21
Burpees- 10/10/10
BRL(35#)- 14/14/13
Great 6pm class tonight. I love the big 430 crowd but it’s nice having the space of a smaller class. Thanks Monsini!
Oly: worked up to 80# from the floor because I wanted to also get in some cleans
WOD:
K2T: 26/26/25
Burpees: 14/14/14
Lunges: 14/12/10
Thanks Chris for the great and fun class, nice job 6pm!