Duane
Warm Up and Mobility
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
Or
Oly
Snatch
Warm Up
Snatch Pull + Power Snatch + OHS
EMOM 6
2 – 3 Snatch
“Eden”
For Time
27-21-15-9
Calorie Row
OHS 95/65
50 x Double Unders between sets, end on OHS
OLY
WOD – 11:57 (75#) went lighter hoping it won’t impact Friday too much. That last set of dubs was a mess!
Nice work 6am, thanks PJ!
GYM – Worked on my jump rope skills. Today I discovered I’m not using my wrists and I can already feel a difference. I know DUBS are within reach in 2018! Thanks for the help PJ!
WOD: 12:29 (25#) (Row: 21, 15, 9, 6)
OHS are not my strong suit. I usually only do them with 15# so I tried 25# today and got it done. Feels good to make progress on a move that has been tough for me since day 1.
Great work 6AM Allstars! Stay safe in the snow!
Always a fan fav the OHS (not) but PJ said the more you do the easier they will get with weight!
And the Phil advice on cal row making a big difference for me!
Thanks PJ! way to work 0500
OLY
WOD: 11:43 (65# front squat; single unders)
I really liked this one. Always nice when the reps decrease as the workout progresses — you feel like you can give that extra push at the end.
Stay safe in the storm, everyone.
WOD – 11:47 – 75#OHS. Minimum of 30 DU’s
OLY – 95, 115, 135.
11:50 45# OHS 50 high jump singles
Thanks for all the help Coach Mike
Oly: worked on form with 55#
WOD: 12:11 (35#, 30 dubs)
Way to work tonight 4:30 and thanks Mike for the great coaching, as always! 🙂