18.4 Photo Booth!
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
Pistol Progression
Then
5 Rounds
40/20 Jump Rope Practice
Or
Oly
Jerks
Warm Up
2 x 1
Push Press + Push Jerk + Split Jerk
3 x 1
Split Jerk
“Boom Goes the Dynamite”
For Time
25 x C2B Pull Ups
20 x Pistols
15 x KB Swings 70/53
10 x 4 Count Flutter Kicks
15 x KB SDHP
20 x Goblet Squats
25 x Pull Ups
Oly: 195# (f. 225#)
WOD: 5:50
Way to work 6 am! Thanks LC!
Gym skill.
WOD: 9:56
10 Kipping pu + 5 jumping pu
20 pistols on 10# plate
44# kb
25 jumping pu
First time doing pistols. I actually like them.
Last one done in wod. Thank you all stars for the encouragement! Thank you Abby for me letting me use your rope and Lauren for the al the coaching tips! You had your work cut out for you this morning with all the moves and me! Great job all stars!!!
Boom goes the demo squad! Great work 0500! Thanks coach LC always a great way to start the day.
#mismatchedsocks
#worlddownssyndromeday
GYM: Pulls and Dubs
WOD: 6:52 (Box Pistols)
Great work 9:30!
Thanks Phil!
7PM PRs
>OLY- 245# (10#PR)
>WOD -7:32
Thank you MAC!