Almost there!
Warm Up and Mobility
Strength
Front Squat
65% x 8
75% x 6
85% x 3-5
75% x 5
65% x 7
Super Set way down for experience
Or
Gymnastics/Skill
7-10 Minutes of
Alternating between
Pulls
– T2B
– Pull-up/C2B
– Muscle Ups (Ring & Bar)
– Butterfly
Jump Rope Practice
– Singles
– Doubles
– Triples
Open
EMOM 6
5 x Strict T2B + 6 Pistols
40 – 50 Double Unders
“To Knowledge”
AMRAP 14
10 x T2B
20 x Air Squats
7 x C2B
14 x Jump Split Lunges
4 x Bar Muscle Ups
8 x Box Jumps 30/24
STR: Front Squat % with Marc
WOD: 3+57 (4xC2B, 24″)
The jump split lunges were a nice high-intensity plyometric addition to the rotation! Nice work 5am, thanks PJ.
Strength – Was going to push for 1RM but with these Jump Split Lunge things I kept it safe and glad I did!!
STR
WOD: 3+30 (BMU attempts)
I think that was the first time I did jump split lunges in a WOD. They were tough but I loved them. Already feeling it.
Open
WOD: 4 + 55 (attempts, got 1)
Way to work 6 am! Thanks PJ!
Monday 2/12/18
STR % felt so heavy!
WOD
AMRAP 14: 4
10 T2B
20 air squats
7 pull-ups
14 regular lunges
4 C2B attempts
8 Box Jumps, 24”
Mobility
WOD: 4
7 t2b
20 air squats
7 kipping pull-ups
14 jump lunges
4 c2b
8 box jumps 24”
Last two rounds moved to candlesticks and ringrows because my hands started to rip! BUT I finally got my t2b back after a few years!
Wooohoo!! Awesome job Jess!
Gym/mob
WOD: 5+30
10 knee to elbow
20 air squats
7 horizontal-ish RR
14 alt lunges
4 kipping pu
8 box jump 20″
My shoulder felt good today but my knees weren’t happy, went a little slower and focused on form and how the movements felt. Way to work 4:30 and thanks Mike and Lauren!
7PM PRs
>STR- FrSq 5×5 to 225#
>WOD- 3+6
Thank you Monsini!