Wednesday 12/20/17

Dec 19, 2017 | 11 comments

Emily G

Warm Up and Mobility

Oly
Snatch
3 x 1 Hang Snatch

Or

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

EMOM 6
3 x Strict Ring Muscle Ups
12 x Weighted Pistols

Partner Workout

‘Sub zero chillerator running’
AMRAP 14
800m Row
60 x Wall Balls 20/14
40 x Hang Power Snatch 115/75
20 x Muscle Ups

One person works while the other rests

11 Comments

  1. Ben
    Ben on December 20, 2017 at 7:33 am

    GYM – BMU practice

    WOD – team JB16 1+737

    Wrist is sore so kept snatches at just 45# and worked on quick transitions. BMU attempts and ring dips, can’t get consistent BMU’s.

    Nice work 6am, thanks PJ!

    Reply
  2. Ashley
    Ashley on December 20, 2017 at 8:06 am

    Extra MOB

    Team AAA
    WOD: 1+820 (45#, 55#)
    Great time this morning, thanks for the push ladies!

    Awesome job 6AM, thanks PJ!

    Reply
  3. Rjae
    Rjae on December 20, 2017 at 9:17 am

    Oly: snatch cycling at WOD weight

    WOD: 1 + 874 (Justin: RMU, Rjae: high pull + dip)

    Worked with Justin (“Holy Balls!”) and as he said: that was a sprint. Awesome work 6 am. Thanks PJ!

    Reply
  4. Lori
    Lori on December 20, 2017 at 10:18 am

    WOD – 1 + 700 (35#) Team No Nicole with Kassia

    Definitely Nicole’s loss was my gain – I got Kassia! We kept moving and finished strong.

    All Stars consistently bring it! Love the partner workouts during the week!

    Thanks Coach PJ!

    Reply
  5. Mike C
    Mike C on December 20, 2017 at 5:23 pm

    Good workout with great advice on approach and technique from Mike and my partner. Looking forward to more classes and improving my skills. 9:30 AM class is great!

    Reply
    • admin
      admin on December 20, 2017 at 7:08 pm

      Your getting it Mike, keep working hard. Your doing great!!

      Reply
  6. Brittany
    Brittany on December 20, 2017 at 8:13 pm

    WOD 1+815 (10# WB, 35# snatches) Partnered with Kelsey!

    Felt like Kelsey and I were able to move efficiently through the different movements with pretty smooth transitions!

    Thanks LC, great work 4:30!

    Reply
  7. Sarah
    Sarah on December 20, 2017 at 8:35 pm

    WOD: 1 + 812 (10#, 55#)

    Partnered with Lohgen today. Thought we worked great as a team. Thanks for a good one LC. Nice job 4:30.

    Reply
  8. Sam M.
    Sam M. on December 20, 2017 at 9:27 pm

    Partnered up with Adda and we worked awesome as a team! We got 1+853 & I used a 12# WB and 65# barbell. Also did ring rows, hands are pretty torn up from monday.
    Nice work 4:30 and thanks Lauren!

    Reply
  9. GUS DeAlcantara
    GUS DeAlcantara on December 20, 2017 at 11:12 pm

    7pm prs

    Partnered with Sabino
    >WOD-1+844 (95#, MU attempts)

    Thank you LC!

    Reply
    • Sabino
      Sabino on December 21, 2017 at 7:36 am

      Great job, bro. Happy to be your partner.

      Reply

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