Sunday’s 8am Hanging Around
Monday 1/8/18
Warm Up & Mobility
OLY
Jerks
2 x 5 Push Press
3 x 2 Push Jerk
GYMNASTICS/SKILL
7-10 Minutes of
Alternating between
Pulls
– T2B
– Pull-up/C2B
– Muscle Ups (Ring & Bar)
– Butterfly
Box Jump Practice
– Rebounding
– Height
– Overs
OPEN
EMOM 5
20’ handstand walk + 12 pistols
‘Moral Imperative’
AMRAP 12
5 Push Jerks (165/115)
30 Double Unders
10 Back Rack Lunges
30 Flutter Kicks (2-ct)
15 pull-ups
30 Double Unders
Oly: worked up to 65#
WOD: 3+15
45#, 60 singles, ring rows
Great job 5AM, thanks PJ!!
Mob
WOD: 3 + 5 (135#)
Way to work 6 am. Thanks PJ!
OLY
WOD: 3 (75#, Singles, Ring Rows)
Nice work 9:30! Thanks, Phil.
WOD: 2 + 93 (45#,RR,singles)
Tough morning but glad I got in and moved. PLUS I got to see Abby! And Loki! That is all the stimulus I need…that and putting up the sign up sheet for our breakfast on Saturday. Just hoping people sign up for food better than they do on post on line…or we will go HUNGRY! 😉
Great work All Stars!
Thanks Coach PJ!
WOD: 3+69 (singles; 75#)
The lunges were definitely my limiting factor — need to fix that.
Also need to work on butterfly pull-ups. My body wanted to do them but just didn’t quite get the technique.
Thanks for a fun class, Phil!
Did this one at home today. Substituted overhead press for the push jerks.
WOD: AMRAP 12
5 OH Press (50#)
60 singles
10 lunges (50#)
30 flutter kicks
15 strict pullups
60 singles
3 rounds even. Definitely got a good workout.
Gym/skill working on my kipping. Thanks Mike for all your help and tips on trying to improve my technique and getting me to those next steps in the progression.
WOD – 2 + 100 (65#, dub attempts, RR)
Was hoping to make it into my 3rd round by the end, but definitely had a few trip ups working on my dub attempts that slowed me down.
Way to work 4:30, thanks for a great class Mike!
GYM: Working those rings…
WOD: “Moral Imperative”
3+15 (2xSingle, 115#)
Great work 9:30!
Thanks Phil!
Monday 1/8/18
OLY: up to 105 x 1, failed the second
WOD: 3 + 5
65#
45 singles
I wish I had done 75# but wasn’t sure of the Lunges. Next time!
Oly 3 x 2 PJ @ 75#. My back got a little bendy because my core needs work. I didn’t have that problem with the lighter weight in the wod.
WOD: 3 – 2 (lazycount 🙄) 45#, 1.5x singles, RR
I always feel happier after coming to CFRT.
Oly push jerks 3×2:
Practiced on form, did 95, 105, 115lbs
WOD: got 3+45, 85lbs
Awesome class Mike, thank you! Great job 430pmers!
Oly- worked with the other Liz, up to 105# I think?
Used 75# for the wod, 45 singles, 20# db lunges, ring rows. Finished 2+90.
Great work at 430, thanks Mike!