Tuesday 2/13/18

Gus and Matt L

Warm Up and Mobility

Gymnastics/Skill
7-10 Minutes of
Alternating between
Body Weight Presses
– Handstands
– HSPU
– Handstand Walk
– Ring Dips

Box Jump Practice
– Rebounding
– Height
– Overs

Open
5 Rounds
24′ Handstand Walk
12 x Strict Ring Dips

Oly
Jerks
Warm Up
2 x 1
Push Press + Push Jerk + Split Jerk

3 x 1
Split Jerk

Option #3 if arms are shot from the previous 2 days
5 Rounds of 40 on/ 20 off
Jump Rope or some other lower body movement

“Ignorance Brings Chaos”
4 Rounds
500/400m Row
250m Run

8 Comments

Gaff on February 13, 2018 at 6:27 am

13:12 (400m row)

Thx pj – way to work 5am
Enjoy the day

Jess S. on February 13, 2018 at 11:24 am

Option #3
:40/:20 of dubs
First 40 seconds unbroken then split each round :20/:20 after but also unbroken. Shoulders are smoked

WOD: 12:53

Brian B. on February 13, 2018 at 1:40 pm

GYM
WOD: 12:31
Couldn’t have made it through this one without Coach Mike’s encouragement. The Voice is back. 😉

Katie on February 13, 2018 at 6:00 pm

Tuesday 2/13/18

OLY: only got in a few because I tore my hand yesterday

WOD: 13:18
4 RFT
400m row
250m run
Started in run and had to wait a few secs for a rower first round but smooth sailing after!

Mark B on February 13, 2018 at 6:51 pm

Gym/Mobility

WOD – 13:28 350 Row and 250 Run – Outside 19 degrees 6 AM Allstar style!!

Thanks PJ

Gus on February 13, 2018 at 8:47 pm

7PM PRs

>OLY- Split Jerk 235# (missed 255#)

>WOD- 13:53

Awesome to run again!

Thank you MAC!

8 Comments