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 T2B + 4 × Pull Ups + 3 x C2B Pull Ups + 2 Bar Muscle Ups
12 x Pistols (w/dumbbell OH)
Or
Strength
Back 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
“Baaa!”
AMRAP 8
8-6-4-2
Burpee Ring Muscle Ups
Hang Power Clean 185/125
STR – 325# attempt failed
WOD – 1+8 (BMU attempts, 135#)
Nice work 6am, thanks PJ!
STR – 285# about 90% strength back. Feels good.
WOD – 1+17 (95#)
Keeping the weight low as I start to work back on my triple extension.
Nice work 5am. Thanks PJ
Open
WOD: 1 + 14 (135#, C2B)
Moving with purpose 6 am, way to work! Thanks PJ!
BAAAAA!!!
STR
WOD – 1 + 15 (60#, RR)
Great work All Stars! Congrats to Jess E – way to jump! And ring that bell!
Thanks Coach PJ!
Str: 200# (new 1RM)
WOD: 1 + 8 (ring pull-ups; 95#)
Loved the tabata-style warm-up. Also, had some great Bar Muscle Up coaching from Mike during open gym. Thanks!
Your going to get the real soon Brian!
STR- did a 5×5 with Sam. Ended with 145#
WOD: 1+3
Pull-ups/85#
Thanks Mike! Great job 9:30!
Squats were on point!!
Str- Could not get my old PR of 195 today.. maybe next time 🙁
WOD: 1 + 13? i think lol
I thought it was for time and finished a round then rested for 30 seconds before I realized that I was sadly mistaken! haha
Great job 9:30! Congrats on the back squat prs today!
So strong, you will get it back. Great job on the workout!
STR: did a 5×5 with Jess, haven’t been keeping up with the cycle and didn’t want to max out today. We ended with 145!
WOD: 1+5 (95#, MU transitions)
I really liked this workout, got a chance to work on some form for transitions. I also felt really dialed in with my cleans! Nice work today 9:30 and thanks for the encouragement today Mike!
You did it right, looked great Sam!
STR: partnered up with Anna tonight for squats and got a 5# PR of 160! So happy with that, thanks for the encouragement Anna!
WOD: 1+14 (burpees/ring rows, 65#) I normally use 55# for WODs with a lot of cleans and I was happy with how I felt bumping it up a bit tonight.
Great job 4:30, thanks for an awesome class as always LC! Stay safe in the snow everyone. 🙂
Strength: 125# back squat. -10 lbs from PR. Not awful considering how many strength cycles I’ve missed since August. Time to get serious again!
WOD:
1+22
Burpee + Jumping pull ups
70#
Great job 6 AM and Jess on her box jumps!!!
Strength
Baaaa 1+10 55# , burpees RR
I met sally up and down tonight , I think I like her better than Roxane by a smidget !!!
Great 6 pm
Thanks coach Krystal
Be safe tomorrow
We didn’t fall over backwards. Success!
STR 140# back squat (15# PR from my 1RM at the beginning of this strength cycle)!!!!
WOD 1+22 – burpees + RR, 65# hang power cleans. Like Ashley, I also bumped up my typical 55# cleans for 65# today. It was definitely more challenging, but I was happy with my overall reps!
Nice job 4:30, thanks LC! Hope everyone stays safe through the snowstorm tomorrow!
Nice job! 65# for the win! 😁
STR
Got a new PR of 145# which is the highest I’ve had in a while but is still under my all time PR. I haven’t done a squat cycle in about 8+ months.
WOD: 1+10
Burpee pull-ups
85#
Cleans felt awesome. I was able to consistently get under them instead of butchering a few.
Happy Wednesday!
Str – worked up to 110#.
Baaaaaaaaa
1+15, burpee RR, 60#
Thanks Krystal for the tips on the back squats. They felt good and so far, no hipssues! 😃
Have a great day and stay warm and safe tomorrow!