Happy Birthday to Rebecca H (Monday)
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 5
6 x T2B + 5 × Pull Ups + 4 x C2B Pull Ups + 3 Bar Muscle Ups
Or
Oly
Hang Snatch
Warm Up/Skill
Hang Snatch Pull + Hang Power Snatch + OHS
EMOM 6
2 – 3 Hang Snatch (Singles)
“Never say Die”
For Time
20 x Hang Squat Snatch 115/75
40 x C2B Pull Ups
60 x Sit Ups
80 x Double Unders
10 x Hang Squat Snatch
20 x C2B Pull Ups
30 x Sit Ups
40 x Double Unders
“Never say Die”
Finished just 5 seconds short of the cap!
20 x Hang Power Snatch 55#
40 x RR
60 x Sit Ups
80 x Double Unders
10 x Hang Power Snatch
20 x RR
30 x Sit Ups
40 x Double And Singles (I lost the dubs after 10)
Should have gone a bit heavier since I was doing Power, but still, this one was a burner!!
Thanks again PJ!
Gymnastics: worked BMU
WOD: cap (95#)
Thought dubs would be where I spent most time in this one – but coming off volume snatches it was C2B.
Nice work 6 am. Thanks PJ!
WOD: 55#, cut the C2B in half and did a mix of singles and dub attempts. Thank you for the warning on the slippery conditions PJ! Nice work by the huge group of All-Stars.
Whoops! 45#
Oly
For Time
20 x Hang Squat Snatch 65
40 x Pull Ups
60 x Sit Ups
60 x Double Unders
10 x Hang Squat Snatch
20 x Pull Ups
30 x Sit Ups
30 x Double Unders
13:03, thx PJ
Great work, 5 am
Enjoy the day
WOD – 14:02 (95#, 35/15 on C2B) everything felt good except the C2B, running low on time so I scaled them back.
Nice work OG, thanks Phil!
OLY
WOD – 11:43 (45#; pull-ups, singles)
Got some great tips from Phil on the squat snatch. Still a very awkward and challenging movement for me, but it’s coming along.
Never ever say Die – 9:36 (35#)
15 x Hang Power Snatch
20 x RR
60 x Sit Ups
50 x Singles
10 x Hang Power Snatch
10 x RR
30 x Sit Ups
40 x Singles
Just right on the numbers since I am still not 100% – felt good to just keep moving.
Great work All Stars – I can’t believe how many people came out with the black ice!
Thanks Coach PJ!
WOD- 11:56
35#
20/10 kipping pull-ups
Even the bar felt heavy today! Yikes! Great job 6am!
OLY
WOD: 10:47
20 x Hang Squat Snatch, 35#
30 x pull-ups
60 x sit-ups
80 x singles
10 x Hang Squat Snatch
15 x pull-ups
30 x sit-ups
40 x singles
Well executed Katie!!
Tuesday 1/23/18
Oly
Hang Snatch Warm Up/Skill
Hang Snatch Pull + Hang Power Snatch + OHS
EMOM 6
2 Hang Snatch (Singles)
45, 50, 55, 60, 65, 75lbs
WOD: “Never say Die”
For Time
20 x Hang Squat Snatch 35lbs
40 x RR
60 x KB Deadlifts 25lbs
10 x Hang Squat Snatch 35lbs
20 x RR
30 x KB Deadlifts 25lbs
(Got 10:25)
Great, fun class Mike! Thank you! Awesome job 430pmers!
Its fun with people like you in it Juds!! 🙂
Kind of bounced between both gym/oly just to warm up both movements
WOD: cap -43 reps, the kipping pull-ups took me forever. Should have cut it back. (45#)
Nice work 6pm and thanks Michelle!
6PM
>OLY- 155#
>WOD- 14:00 (-73 reps, 95#, dub att)
Thank you MAC!