Really proud of all our Rail Trailers that competed this weekend!
Warm Up and Mobility
Oly
Clean and Jerk Complex.
Warm Up/ Skill
Clean Pull +Power Clean + Front Squat + Jerk
EMOM 6
2 – 3 Clean and Jerk
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
5 Rounds
40/20 Jump Rope Practice
“I Missed You”
Death by Chest to Bar Pull Ups
14 Minutes
*Only do C2B if you could easily clear this with regular kipping pull ups. Use this as a tune up for the Open, dont overdo it. Absolutely wear hand protection. As always coaches will guide you!
Open
WOD: 13 + 7
Small numbers, same big effort as usual. Way to work 6 am! Thanks LC!
Great way to start the week with some death by!!!
OLY – EMOM – 85 Lb
WOD 10×10 – Died in round of 11 only getting 10 before time. Jumping Pull-Ups.
Thanks Coach LC!!
OLY: max 125#
WOD: 14 (kipping pull-ups)
Today’s big 9:30 class was tons of fun. Thanks, Mike!
Those kipping pull ups were money today Bri!!
OLY – working on form not weight
Death by RR – 7 + 7
Not a lot of All Stars but enough to make the Monday holiday class FUN!
FUN is always on the menu when Coach Chaos is in the house!!
Monday 2/19/18
OLY
WOD: 14
Death by Chest to Bar Pull Ups (kipping pull-ups)
14 Minutes
Oly: 115 lbs clean and jerks
WOD: jumping pull-ups cleared ladder 14 rounds
Clean and jerks felt good, wish I was allowed to go heavier lol. Fun class!!! Thank you mike and duane!!! Great job 430pmers!!!
7 PM PRs
>OLY- worked to double 185#s
>WOD – 12+8
I ripped at the round of 9! Went singles from 10 and on!
Thank you Monsini!
Gym
WOD: 12+3
Saturday’s comp left me with T. rex arms so I modified to death by burpees and died in round 12. Thanks for the modification Mike! Felt good to get my body moving again.
Great work 9:30!
WOD – 12+12. Felt good and strong through round 9. Ripped at round 10, and moved on to singles.
OLY – 205# Felt easy. 225# was a no go. No pull.